Sprint 2 the Table

Appetites and Adventures

Work It Out: Post-Augmentation Exercises

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Resting makes me restless.

I tried to be good.  Really.

After my surgery I was forced to rest.  I knew it was good for me as my body healed, but as my energy returned I got anxious.  Today’s Work It Out is dedicated to easing back post-surgery.  Patiently.

These tips may be applied to other types of recovery as well.  Use at your discretion. 🙂

sprint2table-workitout

Disclaimer: I am NOT a doctor.  Don’t do any of this without asking a doctor. Don’t sue me if you hurt yourself.  This plan is mine and mine alone.  What works for you will vary by your fitness level and how your body heals.

 

The main concern with working out after a breast augmentation is overusing the pectoral muscles – particularly with those who have implants are underneath the muscle.  The actual muscle needs time to heal.  After surgery there is a capsule that forms in the pocket holding the implant.  Think of it as the body’s way of protecting against a foreign object (this could be any implant).  Doing too much too soon can cause the capsule to become hard.  The goal is to allow the capsule to form in such a way that it is undetectable.

Breast-Implant-Capsular-Contracture-Dr-Barry-Eppley-Indianapolis

If the capsule thickens too much, is causes capsular contracture.  This is what makes the implant feel like a rock and can make the shape look wonky.  Bottom line: Avoid overuse of the pectoral muscles.

Below is a summary of what I’ve been able to do at different points post-augmentation.  Again, consult a doctor before you do ANYTHING!  Be sure to wear a super supportive sports bra when doing any activity.  For the first time in my life I am actually wearing 2 bras at once!

Post-Augmentation Exercise

First 4-5 days 1: Rest  (seriously).  It’s good to move around a little to keep blood flowing, but I’m talking walking from the couch to the kitchen.  Even that will probably wear you out on days 2 and 3.

Next 5-10 days: I started light cardio in the form of walking.  I probably went further than they would have liked, but I wasn’t moving to fast and I kept it to the cooler times of day.  You don’t want to get hot or elevate the heart rate to avoid infection and swelling (which increases risk of contracture).  The girls need to settle!

Week 3-4: After you regain energy, work with a doctor and – if available – a knowledgable trainer to outline an exercise regimen for you and your specific needs.  This is my plan:

  • Low-impact cardio is ok here.  My doctor said I could run as long as it was cool and I kept it to 50-70% of maximum effort.  There is no sprinting anywhere.  The elliptical (without arms) and stationary bike are also good choices.
  • I was released to do leg work.  We have to start slow with mostly body weight.  Barbell squats are a no-no.
  • SOME isolated upper body weight lifting – I was warned that it must be light weight and limited to isolated biceps and triceps.
  • Lower abs are free and clear!

 

So with all those limitations what do I do?!  Since the exercises I can do are limited, I keep the reps varied.  You can go one day for strength (8 to 10 reps) and one day for endurance (15 to 20 reps).

Moves that are easy on the chest:

Leg Extensions seated

Legs:

Single Arm Preacher Curl

Upper Body:

Note: Chest, overhead, and any jumping around (high impact) exercises should be avoided like the plague!  Damn – no burpees for me.

pulse ups

Abs:

Weeks 5-6: TBD!  I go back to the Dr and should be cleared for a little more. 🙂

To give you an idea of how I’m using these moves, here’s a workout I did last Friday.

From the above menu of options, I choose 5 leg/butt moves, 2 biceps, 2 triceps, and a series of abs.  I adjust the amount of abs based on how I’m feeling at the end of each workout, but 3 ab exercises seems to be a good number for me so far.

Looking for a workout that's a little less stressful on your chest after an augmentation or injury? Try this routine!

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I wrote this with the “twins” in mind, but this workout is good for anyone – especially those who’ve had upper body injuries.

Do you have any moves to add to the list?  Isolated triceps are not easy to do!

What is the exercise you’re most excited to get back to after a forced rest?

Comments

  1. It’s funny, I though there must be lots of triceps choices (because generally there are so many triceps exercise choices). But as I thought them through I realized how many use chest and shoulders to stabilize your triceps, which I imagine is a no-no.

    The only surgery I had to recover from was an abdominal hysterectomy. For that one I had to wait a while before abdominal exercises. Walking was allowed almost right away, and like you, I probably did ore than I was supposed to 🙂

  2. Glad to see you healing well and back to workouts, albeit somewhat limited. I’m with Debbie; can’t think of any other isolated tricep exercise for you…. hoping that you’ll be back to more upper body soon!

  3. So glad your recovery goes so well!
    I had a similar plan after my surgery, though the worst thing was sleeping as I was so in pain.
    I was on cloud 9 when I was able to run again the first time. Being out, without any compression and MOVING – I felt so free!

    • I know the feeling with the running. I think that’s why I’m so into it right now – freeeee!

  4. Coming back from my surgery, I was so scared to do anything. I think I was the opposite to you – if they said wait 3-6 weeks before doing X, I was waiting 6 or 7 weeks to be on the safe side! The time I spent getting back into the gym was fun. I didn’t have a set plan for the first month or so. I’d just wander aimlessly like I imagine most people work out, finding machines and trying random exercises. I found it easy to hold back! I didn’t want to go through all that surgery pain and risk putting myself back at square one by being overzealous. Now…. if only I could tell that to my current self!

    • You had some major stuff going! I think I would have been scared to move… I’m still blown away by where you are now.

  5. this is quite impressive. I am sure many have no idea how to workout post upper body injury, surgery, etc. Glad you are healing fast, but i knew you would. How long is the full recovery?

    • They say a year before everyhting is back to “normal,” but I can move pretty unrestricted by 3 months.

  6. Nice to see ya recovering! Easy does it little lady…take your time 🙂

    The worst rest was about 6 months for me after hand surgery some years ago. I missed my Military presses like you would never know…but it was quite embarassing how little weight I could manage after that long. But I was back in no time…No Quit!

    Nice to have ya back! 😉

    • Thank you! Muscle memory is a powerful thing… that’s what I keep telling myself. 🙂

  8. I have been doing mostly body weight and glute activation/isolation exercises for the past few weeks – and I have to admit that my glutes have never been so sore. Clearly I was not using them properly while I was lifting heavy (my bad!).

    Some of my favorite butt burning exercises are – and since I am going lighter I do more reps and work butt 4 times a week:
    – Single leg back extensions x 20 (3 Sets)
    – Body weight hip thrusts (legs and shoulders raised) x 20 (3 Sets)
    – Raised side clams x 30 (2 sets)
    -Raised Single Leg bridges x 20 (3 sets)
    – High step ups with leg lift x 20 (3 sets)

  9. Happy to see that you’re recovering well and you’re able to get back into the gym, even if it’s somewhat limited. I haven’t had any serious injuries or surgeries yet (knock on wood) so the longest rest I’ve taken was a voluntary 2 week break around Christmas…I was happy to get back to squats and deadlifts though, I love my lower body work!

  11. Okay, so clearly I’ve been spacing out in blogland because I had to go back a few posts and catch up … but glad you’re recovering nicely!

    And I totally agree, when I can’t workout, I get SO restless/anxious. And cranky. SOOOO cranky. It’s nice to see you figured out what you can do, even with limitations from surgery.

  14. I guess I’m “lucky” that I wouldn’t get restless during a free ticket to laze around the house. Really glad you’ve been able to find something that works for you though, these are all really great recovery exercises.

  15. That is really interesting about the capsule hardening–I had no idea! p.s. congrats! that is an exciting surgery 🙂

    and I am impressed you rested for that time–I think I would’ve gone nutso. so kudos to you!

    • Thank you!! It is a crazy thing the body does to protect us – I did a big project on it with a chemical engineer in MBA school It can happen with any implant (think heart stints).

  17. I wish I had had this when I got my girls did! I was unable to move for like two weeks but after that I did take long and I mean long walks, sitting in bed drives you crazy its the best to just get outside! Thanks for sharing! Massage those girls it truly makes a difference and I also jumped up and down a lot after my Dr said I could to helps with the massage process, OK this is sounding like a porn sorry haha love and shine Courtstar

    • Thanks Courtney! I am actually referencing this for my daily workouts – I love having a menu of options.

      They told you to jump?! They told me NOT to jump. Crazy how everyone’s theories are different.

  19. seriously- where were you two years ago when I was riding the stationary bike at the gym in tears? you need to write a book “the athletic gal’s guide to a speedy healthy boobie recovery” and the one thing I miss the most when I am gone from my workouts are the arm workouts- I think they are my best feature so I actually enjoy the soreness 🙂

    • Awwww… in tears?! Poor thing! I know that feeling though.

      I misss arms too – seeing them looking smaller makes me sad.

  21. My GF had her surgery 2 years ago not…and we were out for a run together last week…and she says…oh my boobs making noises again…lol…you’re right modesty goes out the window post surgery

  22. This is awesome! I’m not recovering from augmentation (quite far from it if you see me, ha!), but these exercises are a good change-up from the ones I typically see/ do. Glad you’re getting back to it!

    • Thanks! I did a lot of these before… but inconjunction with a bunch of others I’m not allowed to do right now. 🙂

  23. Such a great post for so many Laura!!! I know you are so happy to be back & waiting for the next OK to do more! I now do not want any boobies cause I don’t want to not lift! 🙂

    When I am off – I just want to get back to everything!!! 🙂

    • You could do it! As much as I’d like to be lifting heavy, your body tells you loud and clear when you’ve done too much. I keep telling myself “what’s a couple of months in the grand scheme?”

  24. we would be excited to get back to doing anything arm based 😉
    we need to bookmark this – just in case we ever need it 😉 maybe one day we hope!

  27. Back when I was post surgery, I was a cardio junkie! Man, I just wanted to move! As soon as I was clear to walk, this girl walked EVERYWHERE! Great list! I’m so glad you’re doing well and back at it!

    • That’s been me lately! Now nothing seems far – it it’s less than 6 miles, i’m all over it.

  30. I was just diagnosed with some slipped discs in my neck and have to drastically change my exercise program, so this is RIDICULOUSLY helpful for me. Thank you so much!

    • Oh no!!! I just went back and caught up on your blog. I hope they get you straightened out soon! Let me know if you need any more rehabbing ideas.

  31. I just found you blog when looking up exercising after augmentation. I absolutely love it and love your suggested workouts. I am only 10days post surgery and so ready to get back it. I think I am addicted to exercise. My question is, when did you start running—right at three weeks? I have been released to walk, bike, and to do legs only….but not going hard or long yet. I went over the muscle so my recovery has been simple.

    • Hi Mandy! Thank you so much for stopping by and commenting. I started light jogging around 3 weeks… I took it very easy and only did it in the coolest part of the day. According to my Dr., the most important ting was to keep them strapped dow and not to get too hot (didn’t want to cause more swelling). You probably will have a much easier time of it over the muscle! The best advice is to listen to your body and your surgeon – everyone heals differently!

  32. I have only been walking and doing leg work. Started to do some ab work but felt like I was engaging my chest too much (part of the core working). Did you start using some of your chest muscles but just kept it lite and not much intensity?

    BTW: glad I found ya, love your blog!!! :-). Great, great stuff!

    • I didn’t do ANY chest-specific exercise until my doctor cleared me. It was *I think* around the 3 month mark. Of course, you can’t avoid using those muscles when doing any upper body work. I just tried to make sure to keep it light and focus on form.

      Thank you! 🙂

  33. Hi Laura, Thank you for such a great website and source of information on training. I’ve enjoyed looking around.

    I would particularly like to see what you did for your exercises post BA after week 6, I’m at week 4 now and carefully doing low weight legs and tri/bi’s.

    I’m unsure what to expect or what to try post week 6 to get back to full speed which was working out 7 days a week, cardio, heavy weights, Body Pump and spin etc. I intend to listen to my body and build slowly (although slow is HARD for me). Any training tips or workouts that you found good for you (like your 3-4 week post BA workout) would be most welcomed!

    I realise you will be almost a year on from your BA now, how are you finding your twins? Have they settled in well? Have they affected your training at all?

    Thank you,
    Kim

    • Hi Kim! I basically listened to my doctor, my trainer, and my body at that point. I was doing biceps and triceps at first with light weight and focusing on form (not using my chest too much). Then I added back, again starting with very light weight. Chest-specific exercises were the last to come. It took me months to get back to the weight I could move previously, but I can do even more now!

      At almost a year later, I love having them. It was a great decision for me! Those first few months were really rough mentally because I hate being limited in what I can do for workouts, but in the grand scheme it really isn’t that long and you’ll be back to 100% in no time. I was competing again by October!

      Hope this helps – let me know if you have another questions. Thank you so much for checking out the blog and commenting!

      • Laura, thank you, it helps a lot and its reasurring hearing from someone who clearly loves to train as I do that you were competing by October.

        I guess my key questions are around chest exercises and running, did you leave it around 12 weeks before the following:

        1. Tricep dips
        2. Tricep pushups
        3. Normal pushups
        4. Things like burpees and squat thrusts
        5. All chest specific exercise with a bar or weights

        Also, how soon were you jogging? Even if only short distance?

        Thank you and keep up the excellent blog, its a great read!

        • I’m glad I could help! All of those were at about the 10-12 week mark from what I remember. Except burps. Anything with impact like that took longer. Maybe closer to 16 weeks?

          Jogging was at about 2.5 weeks – really easy, slow pace. That was something my doctor cleared me for, so you’ll want to make sure you have your doc’s guidance!

          • Thank you again Laura, I’ve set some markers in my calendar for milestones at 10, 12 and 16 weeks and I’ll work with my surgeons advice as you say.

            Everything feels fine but obviously capsular contracture is my worry and I don’t think I would get a warning, it would be too late and damage done. So this thought reminds me to ease back in slowly. Looking forward to getting back to normal activities though. As you say, its a drop in the ocean to wait fot the time to pass and I love my new body, worth all the wating!

            Thanks again and stay well!

  34. Loved finding some workout ideas to do post BA. I had surgery 2 and a half weeks ago, feeling so great and I’m already going crazy with not exercising. I can’t wait to get back into it!

    I’m not too sure what to start with but it looks like body weight leg exercises are the go.
    How long did you wait to get into heavier upper body weight exercises?

    Love reading your blog, it’s been great!! x

    • Glad you’re doing so well! I understand getting antsy to workout! Definitely start with easy legs. Even a leg press was hard at first – listen to your doctor and your body. Heavier upper body took some time – 12-16 weeks. You’ll know what you can handle when you start doing it. Go slow and focus on form, adding weight gradually. I started with tris and biceps. Chest workouts were the very last thing I added! Best of luck!!!

  35. Thank you so much for this! Week 3 for me for recovery and struggling to find exercises; the more the merrier! Again thanks for this!

    J

    • I also noticed the stair climber is a great cardio replacement, I am so antsy to run – it is driving me nuts; I do not feel like walking just does it for me. I appreciate any more ab exercises; was in the Gym and noticed that they were challenging to find; I pushed one week too early and noticed the twins would swell and be painful, but now I am ready to get back at it as well!

      • I completely understand! It will be better before you know it… in the meantime, I can’t stress enough that you should listen to your body. For abs, try doing lower abs first. Try pulse ups, lying leg raises, scissor kicks, etc. It took quite some time for me to do much in the area, unfortunately. Best to you!!!

  36. Curious about how it felt when you began running. And even doing light isolated weights. I am starting back super slow (slower than I want), but just feel awkward. I am running (I love running and am pretty fast) at an Embarassing slow pace now and it’s feels weird–but nothing hurts. But I am just afraid I am hurting them? I think I am paranoid. And lifting? Dr said I could do isolated movement a by just don’t go heavy yet. However, I am a pretty strong gal and these lite weights feel like they are ineffective? I assume you slowly moved your weights up?
    And what about push-ups, pull up, and handstand push-ups. Did you just try them again one day? Lol. I am 3 weeks post Op with overs and feel like I could do these exercises with in the next couple of weeks? Any input on your gradual experience and how it felt awkward at first?

    • It definitely felt awkward! They were still swollen and if I got hot it was worse. It didn’t really hurt… it just was uncomfortable. If anything hurt, I stopped immediately. Totally understand being paranoid – that’s a good thing. You don’t want to do too much and risk capsular contracture. I started with light weight and focused on form. Don’t feel bad about being strong; there is a female body builder at my gym that had to start with the baby weights too! It only hurts your ego for a minute. 😉

      Definitely wait on the push ups. That was one of the last things I could do! Best of luck to you. I promise you’ll be back to it soon!

  37. Hi Laura!
    I am so thankful to have come across your website! I love it! I am curious, I will be having an augmentation with plans to travel across the country 4 weeks post surgery, without my husband but with our 3 and 5 year old. I am wondering if this will be too much as I know we use our pectorals like crazy when lifting kiddos. Thanks!

    • Hi Alexandra! Thanks so much for stopping by and commenting. Your travels sound fun! Are you flying? Just a warning – the air pressure may make them feel funny. Can you kids walk alone ok? It will be hard to do much lifting, but everyone progresses differently!

  38. Hi Laura,

    Love your workouts – you look amazing for them! I’m a fitness freak & I’m day 7 past BA under muscle. Yours is the only site that I’ve found with some good suggestion on how to get back! Thank you so much.

    Could I be really cheeky & ask what happened after the first few weeks – how you progressed from there & how long it took to get back to those burpees/obstacle races? Did you lose a lot of fitness quickly?

    Thnx

    • Thank you so much! And congrats!!! The best thing I can tell you is to listen to your body. Yes, I lost strength… but I was more surprised at how quickly I gained it back! Burpees took the longest to get back to (maybe 6 mos?) but it’s a small price to pay to avoid messing up my surgery. Hope this helps!

  39. Thanks so much for this!! I just had my augmentation and I want to keep fit for my sisters wedding. Until this I had no idea how I was going to work out with no major upper body use.. Thanks again

    • I’m so glad it helped! Don’t worry too much. It seems like a long time, but you’ll be the only one who notices any fitness changes. Everyone else will be too focused on your boobs. 😉

  40. So glad I found this. I do Pure Barre and have been freaking out knowing I won’t be able to do the push ups and planks it requires. A natural look is really important to me and I’m worried that planks and push ups will slow that process up substantially. How have your girls been settling?

    • It will take a bit, but you’ll get there! Just listen to your body and your Dr. Everyone heals differently. Mine are good now – it’s been 1.5 years. I felt 100% “normal” again after about 6-8 mos.

  41. I just had a BA on 4/28. I literally finished a 12 week program (Jamie Eason livefit) the day before surgery. Hands down, it was the best workout program I’ve ever done. It really made me push myself. I noticed a huge difference in my strength. I lost several inches and leaned out significantly in the last phase. I’ve always lifted weights and ran but this made me open my eyes to other exercises and just a different approach altogether. Anyway, to go from working so hard 6-7 days a week and then to nothing has been hard not just physically but mentally. 🙁 I have read a ton of infotmation online about exercising after BA. Everything and everyone is different though. I was cleared to do cardio and encouraged to run. I tried to run slowly and couldn’t. It hurt. I was also told I could do lower body but I’m used to doing barbell squats, lunges, split squats, etc. All with weights. My doctor said nothing on my shoulders as far as weights are concerned. I feel like I’m wasting my time honestly. I see your exercise routine but what are you using for each leg exercise as far as weights? How many times a week are you doing legs? This is where I’m confused. Can you help?

    • Hi Angela! First off, everyone heals at a different pace. I depends on your body, how big you went, and how much muscle you had to being with (more chest muscle often means a longer recovery). Definitely listen to your Dr and to yourself. That said, I ran/walked a 10K just under 4 weeks post surgery. I wore 3 sports bras and it was nice a cool outside so that made it a bit more comfortable. My fried had hers done and didn’t run for nearly 3 months though! Your Dr is right on with nothing on the shoulders, but you’re definitely not wasting your time. I know the feels well… but lifting light and really taking the tie to focus on form will help preserve what you had built before. Start light and work tour way up. My trainer had be doing the leg curl at 20 lbs to start. I felt like a wuss but it’s what my body needed! Hope this helps and good luck healing!

  42. How soon after the BA could you do push-ups? I have a surf trip planned 2.5months after the BA and wondering if I will be able to do it. Thanks!

    • It really depends on you and what your doctor says – everyone heals at a different pace. I’ll tell you that there’s absolutely no way I could have done a push up before 3 or 4 months into recovery though. The Dr. wouldn’t have let me and I couldn’t stand anything chest-related because it made them swell and feel uncomfortably tight.

  43. Thank you so much for giving me hope. I’m 3 weeks post op n have been doing only light cardio. I knew I would miss my weight training, but didn’t realise just how much sob. I normally train 5 days a week. Going into to gym n just walking on the treadmill has made me feel a bit low. But reading your blog makes me realise there’s light at the end of the tunnel. Once again thank you from the bottom of my heart for lifting my spirits n giving me hope n inspiration. Love Jo UK xxx

    • I’m so glad to hear it! You’ll be back to normal again soon. Don’t worry! It’ll feel like a distant memory a year from now! 🙂

      • Have you managed to get back to your normal training now Laura? Also, if it’s not too personnel, have you boobs gone softer, do they feel normal to you now? I’m a bit worried cus mine still feel quite solid. Xxx

        • Oh yes – it’s been 2 years and I can easily do anything I did before. They will drop and soften a ton in the first 6-9 months! Don’t worry!

          • Awww thanks so much for putting my mind at ease Laura. I cant wait to get back to training hard n pushing myself to my limits. And not forgetting I’l finally have the girly figure iv always wanted. Take care Laura xxx

  44. DId you come up with post 5-6 weeks? I love yoga but was told not to plank, push ups etc…and want to find safe ab wrokouts!! Love what you have so far!! I am at 6 weeks post op

    • By 5-6 weeks I was doing much of the same… maybe a little easier. Planks, pushups, and pull ups were the last things I could do. That took 6-9 months. It’s different for everyone. The best thing I can tell you is listen to your body. You paid a lot of money for this and went through a lot of pain. Take your time to get back so you don’t have to go through it again. You’ll get there, I promise!

  45. Hi Laura
    Thanks so much for the blog. It is very helpful. I am finishing my 3rd week post up and I am fully back to my lower body regimen Doug mostly machines and ankle weighs. But I am not doing anything on upper body. I miss my bench press soooo much. At what stage you started doing bench press? How heavy do you usually go on bench press? Does your implants move when you to pec related exercises?

    • Benching took a little longer… maybe 6 to 9 months? I can do more than ever now though! They definitely do move when I’m doing pec work. It’s kind of funny. 🙂

  46. I am 4 weeks post-op and a complete gym junkie. Finding this blog has been super comforting and reassuring. I am used to doing plyometrics and HIIT so walking on the treadmill and stair master seem redundant. However, it is better than not doing anything. Even with your light workouts post-op were you still able to tone, lose weight and/or meet your fitness goals (if any)? Thanks again for all this helpful info!!

    • Hey! It’s going to seem like FORVER, but the best thing I can tell you is to be patient. I definitely couldn’t build during that time, but I tried my best to maintain. I did lose some strength, but I was able to build that back up in less than 9 months post-op (chest took a little longer, but wasn’t my focus… because boobs 😉 ). Best of luck! You’re going to be back to “normal” in no time.

  47. Laura, I’m reading this post in Spain, where fitness is not as common as it should be and any information on how to resume training comes from the plastic surgeons who are extremely overconservative, in my view. I am entering my 4th week after my breast augmentation and abdominoplasty (I’ve lost about 50 lbs in one year and had just too much skin above my 6 pack), and I am desperate to go back to the gym. My doctor says no gym for one month… well, that will be Monday next week, and then I will use your tips above as inspiration to work with my trainer 🙂

    A question for you – my boobs are not hurting anymore but I feel them a bit swollen and extremely sensitive. … did you feel like this as well when you started jogging? It does not feel comfortable but I can stand it, just I am a bit concerned about capsule hardening and so…

    Again thanks a lot for your post. It is helping me to spend this gymless time with some hope!

    • Lucky you in Spain!!! Glad you hear you’re healing up nicely, and congrats on the weight loss!!!

      Completely understand the swollen/sensitive feeling. I felt the same way. And they were hot! I wore two sports bras and only jogged when it was cool outside in the early morning or evening. I wouldn’t recommend a marathon or anything, but I wall/jogged up to 6 miles at 2 and 3 months post-op and was just fine. Best of luck to you!

      • So here I am, first day at the gym after 1 month post-op. I have started with cross trainer (without arms), some light jogging and some abdominal work and balance exercises at the BOSU. So far so good – I’ll be slowly running up to speed until I am 100% :-)… for now, feeling more than great to come back!!

        • Yay! I’m glad it’s going well. You’ll get right back to where you were – just be patient!

          • 6 weeks today, I have started trying a simple plank and found it much easier than what I expected! I am keeping it slow anyway, will not plank more than 2 times a week… but it feels good. I feel I couldnt do a side plank so I will not even try. All the rest of it are cardio, legs and gluteus, plus light excercises too regain my upper body mobility. But I have also resumed my dancing aerobics classes and it does feel like a big improvement after one month of doing absolutely nothing! However I cant wait for my next step 🙂

          • That’s really awesome!!! It sounds like you’re doing it right. I know it’s a relief just to be able to MOVE again. 🙂

  48. Hi I wondered if you could give me some advise. I am 6 weeks post op have tightening in right side but other than that all well. I have gone back to light exercise but my surgeon has suggested not to do pectoral excerise in the future as it could cause problems as I have had implants under muscle. Feeling really disappointed as I love hit classes, combat and body pump.

    • I mean… everyone is different… but most docs aren’t used to working with athletes. It took me a while, but I could do anything I could before in a year. Two years later I benched 125 lbs. Just give yourself time and listen to your body!

  49. Hi Laura, I have another question for you – now two months post surgery and my doctor has recommended me to use some silicon bands to protect the scars. They are expensive though he says that I can reuse them for one week or more. I am worried about the effect of sweat on those bands when I exercise if I dont remove them – did you use these kind of straps on your scars? What is your experience? Thanks in advance!

    • Hi Evita! Hope you’re healing up well! I never heard about any silicon bands… my doc did have me keep medical tape over the scars and avoid underwire bras for a bit while they healed. I can’t remember how long… I think I just waited until the scaring stopped itching. One thing I did do was put Vitamin E on it to reduce the appearance of the scars. Hope this helps!

  50. Hi, I’m at three weeks post op and was wondering if you did the stepmaster at this time? I did it for 10 minutes and felt fine, do you think its safe?

    • Everyone is different, but I definitely was doing light cardio. Just listen to your boy! The biggest thing my doctor told me was not to get too hot – you want to keep the swelling down.

  51. Thank you Laura for all your info! I am 10 weeks post op. I had to have a lift and an internal pocket repair because I wasn’t patient enough with my first set of twins. I’ve been doing a lot of legs and long uphill hikes and just started again on abs. Dr. asked me to wait on any pecs for 9 to 12 months and try to do very little, which I know Michelle Lewin adheres to. BUT one of my fave muscle groups is back–traps!! Halter tops! Any tips?!!

  52. Hi Laura! Love that I discovered this post! I know it’s a bit dated, but it’s given me hope! I had my BA 20 days ago & thought I’d be ok taking some time off at the gym. I had gotten burnt out & thought that the recovery would do me some good. Boy was I WRONG! I week after my surgery I was antsy and grouchy! I am a runner & avid Body Pumper, so the no weights thing really has me down! I have been walking on the treadmill & anxiously await my 4 week post op mark so that I can start doing small weights (biceps/triceps, etc.) I tried doing lower abs today (just knee pull ins on the ground) & it felt weird, so I backed off of that. Who knew this would mess with my psyche so much! I hope that once I’m 6 weeks post op that I can get back into my fave group fitness classes….still doing some modifications, but HOPEFULLY light chest work. I saw that it took you a while to be able to do push ups….was that because your doctor told you NOT to do them, or were you unable to do them physically? Bench pressing & push ups are huge parts of Body Pump! I’m not sure how I can modify this! Thanks so much for this blog post – again, I’m SO glad I discovered it!

    • I totally understand the feeling!!! I love taking break… for like a day. LOL!

      You know that “weird” feeling? That’s why it takes so long to do pushups. pull-ups, etc. There’s not real science to it… you’ll know when you’re ready. Anything chest-heavy needs to wait though. You don’t want to “push through” the discomfort and risk capsular contracture. My doctor told me not to try it for at least 3 months, then he told me to listen to my body. I was also lucky to have a great trainer who helped me figure out what was right for me based on my level of discomfort and swelling. We actually used to tie my boobs down with a piece of cloth!

      I know it’s not a great answer, but listening to your body is the best. You can always do pushups from the knees and low-weight presses. In the long run that’s preferable to having to have corrective surgery! Good luck!!! 🙂

  53. I’m really glad I stumbled upon your blog! I’m 3.5 months out from a revision to reconstruction after partial mastectomy. (Bilateral implants, radiation on the left, that side has been a problem.) My doctor is being SUPER conservative. Still no lifting, no running..ugh. But I like your plan and as soon as I am cleared, I’m going to follow it!

    • I’m so glad it helped! Definitely listen to your Dr. It sounds like you’ve had a bit more to deal with than I did. I hope you’re feeling better now! Do some walking… I was going stir crazy and ended up walking like 5 miles every day just so I could MOVE. 😉

  54. Omg I just googled post breast augmentation workout plan and yours was the second post!! What are the odds haha! I’m getting mine done next month 😀 😀 😀

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