Post Tummy Tuck Return to Functional Fitness Program: Training by Lisa Ryan in TrainHeroic

P&P Athletics

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

Coach

Lisa Ryan

Features
1 sessions per week
Must use App app to view and log training
Program Training

$159

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!

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

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 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. Tummy Tuck Core Rehab is also highly recommended.

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.

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Post Tummy Tuck Return to Functional Fitness Program

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