Today, many people find it more challenging than ever to maintain a healthy weight and body shape. Routine exercise is critical to keep in shape and lead a balanced life. Whether you are preparing for or healing from a surgical procedure, Dr. David Dreyfuss has committed to helping you attain your cosmetic goals, safely and effectively. Here are some workout tips his team has assembled to help you exercise in confined spaces at home.

1. Squats

Ask any personal trainer, and they’ll tell you squats are an effective workout. They’re excellent for strengthening the hamstrings and quadriceps muscles and toning up the core and buttocks. If you have dumbbells, you can make squats more advanced, but even without the added weight, you’ll see a difference.

2. Mountain Climbers

This challenging indoor cardio exercise is ideal for those who are starting an at-home workout regimen. It is an excellent workout for the core and legs. Start in a high plank position, then run one knee toward your elbow, then back — alternate motion between your legs at a vigorous pace.

3. Burpees

Some call these “ups-and-downs.” They’re a useful exercise for elevating your heart rate and building muscle. Start in a standing position with your legs shoulder-width apart. Push your hips back, bend your knees, and lower your body into a squat. Put your hands flat on the floor, then jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to your heels. Jump your feet back up to your hands, then explosively jump into the air with your arms over your head.

4. High-Lows

This simple, but effective, exercise is also a great stretch. Touch the air in a standing position with your feet at shoulder width, then bend down and touch your toes. Repeat.

5. Shadow Boxing

If you have a full-length mirror, box yourself. If you don’t, box a wall or air. Believe it or not, this is a tough workout that requires no equipment or gloves. Be sure to move your feet and hips, and quickly throw short jabs and crosses. If you have a sparring partner, be careful.

6. Stair Climb

If you live in an apartment complex, going up and down the steps is a great workout that you can manage in intensity, like jogging or walking. Walking briskly up and downstairs will elevate your heart rate immediately.

7. Push-Ups

The best bodyweight workout in history is the pushup. There’s a reason the military has used this exercise for centuries. It works out almost every body part and is simple to do, especially in cramped spaces.

8. Planks

Like the pushup, planks naturally lend themselves to small spaces. They are practical body toning exercises for the core, chest, and upper arms — perfect for maintaining tummy tuck and liposuction results. Get into a push-up position, then rest your upper body on your forearms and elbow instead of your hands while keeping your back straight. Strive to hold that position for a specific timeframe, like 30 seconds or a minute. Repeat for sets.

When Is Working out Safe After Plastic Surgery?

Recovery after plastic surgery varies from patient to patient, procedure to procedure. Most individuals are ready to resume exercise four to six weeks after their operation, but Dr. Dreyfuss will inform you when it’s OK. To learn more, contact us today to schedule your consultation.

 

There are few procedures which improve body contours like a tummy tuck. Eliminating excess skin and fat and reinforcing the abdominal wall will pay huge dividends not only in addressing cosmetic concerns but also increases confidence and self-esteem. Because the operation involves wide-ranging correction to the abdomen, it requires extensive recovery to ensure a successful outcome. Sleeping is an integral part of the body’s medicinal course toward healing and should be taken seriously after tummy tuck surgery. 

One of the challenges for patients is to find a comfortable sleep position after surgery and to prepare your home to make you as comfortable as possible. Because surgeons often combine liposuction with a tummy tuck, it makes sleeping comfortably all the more difficult.  Here are some helpful hints to make sure you get the rest and sleep you need during tummy tuck recovery. 

Get Ahead of the Pain After Surgery

When you wake from a tummy tuck, you may experience some discomfort, especially after your anesthetic wears off. If this happens, you should ask for something in the recovery room to relieve the pain. When you get home, start taking your prescribed pain meds immediately as directed to get ahead of the pain. Next, take as directed for the next few days until you feel confident you can manage without the pills. This medication will help you sleep as well, so if your struggling to sleep at night, they can be used as a sleep aid for the first week or two. 

After one week of taking your medication, you should look to wean yourself off. The healing process will advance quickly with the need for pain medication decreasing daily. 

Don’t Sleep Lying Flat

Extending your body straight from head to toe may put pressure on your incisions and hamper their healing. It’s best to find a comfortable position that relieves this pressure and allows those sutures to stay in place without any pulling or stretching. Although sleeping on your side may be acceptable, many may find themselves tossing and turning, which can cause wounds to be pulled or open. Because you can’t sleep on your tummy, we recommend finding the most comfortable position on your back. 

Recliners offer the optimal position to ensure there is little to no pressure on your wounds. The head is slightly lifted with the knees up and the buttocks down. This position is ideal for healing but may not be the best for many to fall asleep. To prepare for your surgery, you may want to start sleeping in this position before your tummy tuck to get used to sleeping soundly like this before your recovery. 

If you don’t own a recliner, you can create the same scenario with incline or horseshoe pillows designed to elevate certain parts of your body. Many patients feel a large, body-sized horseshoe pillow will give them the position they need in their bed. Using a large pillow under the knees will give you the best position in your lower extremities as well.  

Prepare Your Home 

It’s essential to have everything you need within reach when you get home after surgery. Water, snacks, reading material, digital devices, and remote controls should be within arms reach in a spot where you can get comfortable. This convenience will help you fall asleep throughout the day while you recover at home. 

Although you should walk gingerly at least once a day after surgery, you should make sure you have a comfortable resting area where you can sleep undisturbed. 

Learn More

If you would like more information about tummy tuck surgery and its recovery, contact us today and schedule a consultation. 

Call us at 815-806-9400 or Contact Us Today!

People who want to live right – eat right. A healthy diet is an essential part of living a healthier, longer, and more fulfilled life. The best foods to put into your system are those in their most natural form. These are known as whole foods. They will keep your body healthy, happy, and away from harmful preservatives.

Whole foods deliver the nutrition and energy necessary to keep your body running at optimal levels. It also helps keep your skin looking young and radiant.

Nutritious Body Cleansers

Processed foods are chock-full of toxins that lead to life-threatening diseases like high blood pressure and diabetes. But eating whole foods will cleanse your body from harmful toxins while increasing vital nutrients and vitamins essential for healthy skin.

Internal organs like adrenals, thyroid, kidneys, liver, and intestines work together to keep your body operating at its highest levels. When introducing massive amounts of unhealthy, processed foods, these organs may become overtaxed and unable to filter out all toxins. This overload may cause a hormonal imbalance causing breakouts and problematic skin conditions. When the thyroid is overburdened, it can cause your skin to become dry and flaky. When the intestines don’t do their job, your skin may become oily, thick, and blemished.

Vitamins and Minerals

Whole foods contain omega-3 fatty acids, niacin, silica, proteins, lycopene, and antitoxins like vitamin C and K2. These are beneficial substances which can restore collagen production, reduce inflammation, increase skin elasticity, smooth skin textures, and regenerate new skin cells.

How to Incorporate Whole Foods into your Diet

If you want to introduce these essential nutrients and minerals into your body, you can start by making good choices. Refrain from refined (enriched) grains and replace them with whole-grain foods whenever possible. Eat more vegetables, fruits, and beans rather than depending on supplements. Cook organic foods like range free chicken and eggs. Steam fresh vegetables instead of using unhealthy oils or margarine. Stay away from processed cheeses, meats, or breakfast foods like toaster pastries. Smoothies using fresh fruits, almond milk, and a recommended protein powder is a nutritious breakfast.

The Benefits of Whole Foods

If you are serious about improving your diet for a healthier lifestyle and clearer, more radiant skin, eating mainly whole foods is an excellent place to start. There is plenty of information online which will guide you into the Do’s and Don’ts of a whole food diet. Whole foods also help break down fat and cholesterol levels, which is good for your heart. When choosing what to eat, a simple rule is; “if man made it don’t eat it.” Choose foods that come out of the ground or meats that are humanely, and organically raised. Choosing the right foods will keep you more active, healthier, and looking great.

To learn more about proper skincare, call us at 815-806-9400 or Contact Us Today!