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Post Tummy Tuck Return to Functional Fitness Program

P&P Athletics

Strength & Conditioning, Functional Fitness, Functional Training, Women's Training, Custom Programming

Coach

Lisa Ryan

This 8 week program* is written to fill in the gap after you are “cleared” for exercise post tummy tuck. This is when most guidance ceases and you are left to fend for yourself and figure out what to do next. Feeling supported in your return to the fitness you love is such a huge part of making this process not only more enjoyable but also more productive. The program is written with specific warm ups, strength, and workouts to build this foundation.

The process of returning to exercise post tummy tuck can be complicated in ways different from other surgeries. After going through this myself, I knew there was a need for a program this like this one. You may have weird nerve pains that can feel concerning along with fear of ruining the repair. Or you may feel fine but then the risk of overdoing it becomes a factor. So, the program goes back to the basics of each movement. Spending time rebuilding your foundation along with being patient and intentional pays off dividends. And, feeling supported during a time that is rarely talked can make a world of difference in your recovery journey.

This isn't just a program; there are videos and notes throughout that will instruct you when you can try breath holding again, what mental challenges you may be facing, and many other movement strategies/modifications/progressions needed for each exercise as you recover from this surgery. I have provided many options as healing is not often linear and each day might feel a little different during these 8 weeks.

***Disclaimer: You must be cleared for any and all exercise, including core exercise, by your surgeon to start this program! Even if you are cleared, when you start this program and how you progress through it is highly dependent on each individual.

***This program is NOT for someone that is new to functional fitness movements; it is written for the intermediate/advanced athlete that was using barbell for lifting, running/jumping, and doing gymnastics before surgery.

$149

Get Post Tummy Tuck Return to Functional Fitness Program

Bridge the Gap: “Cleared” & Truly Ready

Getting cleared by your surgeon is only the beginning—but most people are left wondering, “Now what?” This program fills that critical gap with a structured, progressive plan so you’re not guessing your way back into exercise. You’ll know exactly what to do, when to do it, and how to move forward with confidence instead of uncertainty.

Rebuild with Intention

Instead of rushing back and risking setbacks, you’ll focus on rebuilding the essential movement foundation your body needs after surgery. Through intentional progressions, strategic warm-ups, and strength work, you’ll restore your capacity safely—setting yourself up for stronger, more resilient performance long-term.

Regain Confidence in Your Body

Post-surgery sensations like nerve discomfort, tightness, or fear of “ruining your repair” can make returning to fitness mentally challenging. This program provides clear strategies, movement modifications, and breathing guidance so you can trust your body again and move forward without fear.

Progress Toward Dynamic Movements

The warm-ups and programming aren’t just preparation—they’re carefully designed progressions to help you safely return to higher-impact activities like running, jumping, gymnastics, and weightlifting. By the end of the program, you’ll have the strength and readiness needed to transition back into the workouts you love.

Structured Plan Designed For Tummy Tucks

This isn’t a generic fitness program. It was created specifically to address the unique physical and mental challenges of returning to exercise after a tummy tuck. With guided progressions, detailed notes, and recovery-specific strategies, you’ll feel supported through every phase of healing—even on the days that don’t feel linear.

Features

Access to your coach

I am here if you have questions along the way! It can be overwhelming getting back to exercise after surgery.

Programming 4 days per week

Daily warm up, strength training, and conditioning that progresses you back to the functional fitness you were doing pre-tummy tuck surgery.

Exercise Video Guidance

There are many specific videos made for each exercise to include the special considerations & strategies needed during tummy tuck surgery recovery.

Delivered through TrainHeroic

This app is easy to use and user friendly. The program will be easily accessible throughout the entire 8 weeks!

Equipment

Required

Barbell // Dumbbells // Bands // Rower or Bike // Bench // Barbell Rack // Weight plates // Jump rope // Rings or TRX

Recommended

Kettlebells

Sample Week

Week 1 of 8-week program

Sunday

Week 1: Workout A

Goat Bag Hinge

2 x 10

Weighted Marches

2 x 10

Pulsing Lunges

2 x 10

Wall Shoulder Taps

2 x 10

Mini Band Walk

2 x 30

Single Leg Balance

1 x 0:30

Double Leg Calf Raise

1 x 25

Butt Kickers

1 x 25

Heel Slides

1 x 20

BB Deadlift

4 x 10

Strength/Power

Week 1 Upper Body Circuit

It is suggested to do these exercises seated if you are feeling vulnerable and/or you are starting this program right after you've been cleared. Both seated and standing are options for this circuit depending on these factors. 4 Rounds for Completion 8 DB Strict Press 8 DB Tricep Extension 8 DB Bicep Curl

Week 1 Workout A Circuit

You can do this workout as 3 rounds for time OR you can set the clock for 8-10 minutes and see how many rounds you can get. This will depend on how you are feeling as I don't want you to be moving super fast at this stage yet. 50 Ft. Farmer Carry with 2 DBs 8 Kickstand DL (right) 50 Ft Farmer Carry 8 Kickstand DL (left)

Tuesday

Week 1: Workout B

Goat Bag Hinge

2 x 10

Weighted Marches

2 x 10

Pulsing Lunges

2 x 10

Wall Shoulder Taps

2 x 10

Mini Band Walk

2 x 30

Single Leg Balance

1 x 0:30

Double Leg Calf Raise

1 x 25

Butt Kickers

1 x 25

Modified Bird Dog

2 x 20

Frog Pump

4 x 12

Tempo Chair Squat

4 x 5

DB Floor Press

3 x 10

Bent Over Row (with knee on bench)

3 x 10

Curtsy Lunge

4 x 12

Wall Push Ups

4 x 10

Thursday

Week 1: Workout A

Goat Bag Hinge

2 x 10

Weighted Marches

2 x 10

Pulsing Lunges

2 x 10

Wall Shoulder Taps

2 x 10

Mini Band Walk

2 x 30

Single Leg Balance

1 x 0:30

Double Leg Calf Raise

1 x 25

Butt Kickers

1 x 25

Heel Slides

1 x 20

BB Deadlift

4 x 10

Week 1 Upper Body Circuit

It is suggested to do these exercises seated if you are feeling vulnerable and/or you are starting this program right after you've been cleared. Both seating and stands are options for this circuit depending on these factors. 4 Rounds for Completion 8 DB Strict Press 8 DB Tricep Extension 8 DB Bicep Curl

Week 1 Workout A Circuit

Saturday

Week 1: Workout B

Goat Bag Hinge

2 x 10

Weighted Marches

2 x 10

Pulsing Lunges

2 x 10

Wall Shoulder Taps

2 x 10

Mini Band Walk

2 x 30

Single Leg Balance

1 x 0:30

Double Leg Calf Raise

1 x 25

Butt Kickers

1 x 25

Modified Bird Dog

2 x 20

Frog Pump

4 x 12

Tempo Chair Squat

4 x 5

DB Floor Press

3 x 10

Bent Over Row (with knee on bench)

3 x 10

Curtsy Lunge

4 x 12

Wall Push Ups

4 x 10

Coach

More from P&P Athletics

Lisa Ryan

CF - L2 , Pregnancy and Postpartum Athleticism Coach, Tummy Tuck Specialist, CrossFitter for over 25 years

Feel Ready, Not Just Cleared

This phase of recovery is rarely talked about-but it’s one of the most important. You don’t have to guess, hold yourself back out of fear, or risk doing too much too soon. With this guidance, you can rebuild safely, confidently, & intentionally.

Get Post Tummy Tuck Return to Functional Fitness Program

FAQs

When should I start this program?

Reminder: You need to be cleared by your surgeon for ALL exercise before starting this program. Even if you are already cleared for exercises, I recommend not starting this program until you are 8 weeks post opt.

Will you teach me how to squat or deadlift if I haven’t before?

No. This program is not for someone starting out on a strength journey for the first time, but rather for someone that was lifting with barbells prior to surgery. The focus is on strategies to support your recovery from tummy tuck surgery while rebuilding your strength and conditioning.

Is the goal to add weight each week?

Not necessarily. Recovery from this surgery isn’t linear and also is drastically different for each individual. You can pace this program as you need and you'll still get a lot out of staying with the same weights for a while.

What if I want to move at a faster pace?

Hold back the first 4 weeks of the program, even if you are feeling good. Allow yourself to feel the weights again, connect back with your core, and slowly rebuild a solid foundation. Starting slowly now will allow you to move faster later in the program and be able to consistently add more weight.

Is there a typical strength cycle included?

No, it is a stepping stone. This program prepares you to return to a normal strength cycle after you finish this 8 week program.

Will there be warm ups included?

Yes!! Warm ups are written not only to prepare your body for the workout for the day, but also as preparations for your return to running, jumping, and core work post tummy tuck surgery. It is important that you don’t skip over these as they are very intentional and an integral part of the program.

What about focusing on my core post tummy tuck surgery?

This program includes core progressions, but for a complete plan, see Tummy Tuck Core Rehab—a step-by-step program to rebuild trust, confidence, and strength. You can start it earlier, even right after surgery, with breathing exercises to reconnect with your body before full exercise is allowed.

What if I just want to do the weightlifting sections?

That’s totally fine. But if you plan to return to conditioning workouts, don’t skip those sections—they prepare your body for complex movements and higher volume. If focusing only on lifting, do the warm-ups and strength work as written.

What do I do after the program is over?

Note what you are lifting for 5 reps at the end of this program & use that to calculate your 1 rep to jump back into a traditional lifting cycle (but stay on the conservative side). You will start running again by the end of the program & there is video on how to progress back to pull ups.

What does a typical training day look like?

4 days per week of detailed and intentional warm up, strength session, and a conditioning workout all written with tummy tuck surgery rehabilitation in mind!

Are all 8 weeks structured the same way?

Yes and No. All 8 weeks have 4 workouts per week with the warm up, strength, and conditioning pieces. However, after the first 4 weeks you will have 4 different workouts each week, rather than repeating the workouts that you see in the sample programming above.

Do I have to do the workouts the day they are scheduled?

No. I just want to make sure you do them in the order I have them scheduled and also make sure you have at least one day rest in-between days. If you need longer than a week to get them completed that is totally fine since you have lifetime access to the program. Please move at your own pace.

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Post Tummy Tuck Return to Functional Fitness Program

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