Plastic surgery is a great option for eliminating stubborn areas of fat and excess skin, and exercise can help produce and maintain optimal results. Getting in shape before a procedure will reduce the amount of fat that needs to be removed and will allow for additional loose skin to be removed, making the procedure less invasive with smaller or fewer incisions. Getting fit beforehand can help in a multitude of ways; healthy bodies recover more quickly than unhealthy ones. Continuing a healthy exercise regimen after your recovery period will ensure that you do not reverse the results of a body contouring procedure by gaining the weight back after surgery. However, finding time to work out isn’t always the easiest task. Here are five exercises that will allow you to take advantage of your time and get an effective workout in a shorter period of time.
The push-up is a fundamental exercise that has been employed in a variety of workout practices for centuries. This exercise targets the chest, arm, and shoulder muscles (pectorals, triceps, and anterior deltoids), and it provides an ancillary workout for the core muscles as well.
The abdominal crunch is another basic exercise used in many workout routines. It strengthens the stomach muscles (abdominals) as you raise your head, neck, and shoulders off the floor while lying on your back. The knees should be bent, and the feet can either be on the floor or lifted into the air so that your calves are parallel to the floor. You will get the most out of this workout if you contract your abs and do not use your hands to pull your head forward as you crunch.
This exercise resembles the motion of sitting into a chair and then standing back up, but it is performed without the chair for support. Squats work the muscles in the thighs and buttocks (quadriceps, hamstrings, and gluteals) as you squat down and then raise yourself back to a standing position. Be sure to keep your knees behind your ankles and your back straight for proper form.
Lunges work the major muscle groups in the lower body (quadriceps, hamstrings, gluteals, gastrocnemius, and soleus) and can also improve balance. This exercise is performed by taking a large step forward so the front knee forms a 90-degree angle and the shin of the back leg is parallel to the ground. The back heel should lift off the ground, and your weight should be put on the back toes. Bring the back leg forward to return to a standing position and repeat with the other leg to complete one repetition.
5. Bend-Over Rows
This exercise is great for working the muscles in the upper back and upper arms (trapezius and biceps). To perform this exercise, start with your feet shoulder-width apart, knees slightly bent, and hold the barbell with your arms extended straight downward. Bend forward at the hips without hunching your back, and bend your elbows to pull the barbell up to your waist. Lower your hands back to the starting position and repeat without moving your back.
All body contouring procedures produce the best results when patients are close to their ideal body weight. If you are considering the tummy tuck procedure, liposuction, or any other body contouring procedure, Dr. Taranow can help determine if you are an ideal candidate. Please call (212) 772-2100 or fill out our online contact form today for more information or to schedule your consultation.