It is always important to stay active and eat healthy after weight loss surgery such as the lap band procedure—but some exercising requires access to gyms or specific equipment. Once recovered from bariatric surgery most people have to jump back into the world and get back to work. Working long hours each day cuts down on the time left to hit the gym after work, especially if you’re part of a busy family who is always on the go.
It’s helpful to know some exercises that don’t require a gym, large amounts of space or being outdoors. Within a confined space, there are several exercises you can do standing still that will help tone and tighten your muscles after surgery. These exercises are especially great if you only have a short period of time and little space to work with, like during a mid-day break at your office. Here are some small-space moves that, when done on a regular basis, can help to tighten and tone muscles, thus boosting fat burning potential.
Tighten the Tummy
Isometric exercises for the abdominal and gluteal muscles can strengthen the core and pelvic region resulting in better posture as well as a tighter midsection. Simply squeeze the gluteal muscles, hold the contraction for 10 seconds, then release. Do the same exercise with the abdominal muscles. Repeat each exercise 10 times. Both exercises can be done sitting or standing.
Reversing the Hunch
Today’s technological advances keep most people in a hunched over position, whether working at a desk or texting on a phone. Reversing poor posture is key to spinal health. Taken from Pilates, this move, called “Shining the Heart Open,” brings proper alignment and adds inches vertically while subtracting them horizontally.
To complete this move, stand with inner thighs, quads, and glutes squeezed tightly. Arms are relaxed at the side with palms facing out and pinkie fingers attached to outer thighs. Focus on opening the chest and shoulders. Hold the posture for one minute while taking deep, cleansing breaths. Repeat this three times.
A Move from the East
This move, which is taken from the Chinese practice of qi gong, engages all of the major muscle groups of the body. Harnessing Heaven is done with feet a bit wider than hip distance apart. All muscles should be contracted as the arms are lifted upward, extending wider than the shoulders. Eyes should be looking between the hands as the body is extended. Hold this pose for three to five minutes and repeat twice.
All of these “standing still” exercises not only give the appearance of a longer, leaner body, but they also tighten and tone the targeted muscle groups. Stronger muscles result in a greater fat-burning ability. It is important to make sure you are maintaining a healthy lifestyle after your weight loss surgery even if you do live a busy day-to-day life.