Arm Exercises After Brachioplasty: Slow and Steady Fights the Flab
As we age and lose skin laxity and muscle tone, our upper arm area is prone to developing excess flab. If this happens to you, you may be wondering what you can do to get arms you’ll be proud to reveal.
An upper arm lift, medically known as a Brachioplasty, is a surgery that can firm, tone, and tighten the arms from shoulder to elbow. Learn more about what to expect from this transformative surgery and how you can maintain your beautiful results afterward.
What Does a Brachioplasty Entail?
When performing a brachioplasty, Dr. Desman begins by creating an incision from your armpit to your elbow. Depending on how much unwanted fat you have, Dr. Desman may remove it via liposuction before trimming the extra skin. Then, he pulls the remaining skin tight, closes the incisions, and dresses the surgical site.
In most cases, recovering from a brachioplasty surgery is straightforward, and you’ll probably be able to return to work within a week. To ensure optimal healing, follow all post-surgical instructions diligently, including the use of compression sleeves to help reduce swelling, if necessary.
How Soon Can You Resume Exercise After Surgery?
You will probably be so inspired by the results of your brachioplasty that you’re eager to maintain it, and that’s understandable. However, we caution you to steer clear of strenuous physical activity for at least four weeks after your surgery, or until Dr. Desman clears you to resume your exercise routine. However, if you’re feeling up to it, you should be able to do low-impact cardiovascular exercise, like walking, within two weeks of your surgery.
Arm Exercises After Brachioplasty
Once you have received approval to pursue a more intense workout regimen, you can do several at-home toning exercises that target your upper arms and build muscle to ensure long-lasting brachioplasty results.
Your triceps are a muscle group that starts at your shoulders and ends at your elbows. Whenever you perform a pushing or straightening motion, you are working your triceps. Because the triceps muscles contribute to shapely upper arms, strengthening them is essential if you want to enjoy showing off your newly slim upper arms.
1. Standing Tricep Extensions
To perform this exercise, you will need at least one moderate to heavy dumbbell. If you are holding one weight in both hands, you can go a little heavier than if you are using one dumbbell in each hand.
- Start in a neutral position with your feet shoulder-width apart.
- Raise the weight(s) above your head until your arms are fully extended, with your elbows pointing forward.
- Bending at the elbows, slowly lower the weight(s) behind your head as far as you can, being careful not to break form by flaring your elbows outward. If you find yourself arching your back, try using a lighter weight.
- Hold for a beat or two, then slowly raise your arms back to the starting position.
As you gain experience with this exercise, you can add variations by lowering and raising your arms in small increments to make it more challenging.
2. Tricep Dips
If you don’t have dumbbells at home, you can still build your triceps with a no-equipment workout that you can do almost anywhere. The secret to the effectiveness of this exercise is the resistance of your body weight.
- Find a stable surface such as a bench or non-rolling chair. You can even do this exercise on the floor in a pinch. You will be facing up, with your hands behind you on the chair or bench.
- Point your fingers toward your feet, position your feet about hip-distance apart, and point your chin upward. You will be raising and lowering your body weight with your arms to work the triceps.
- Press into your palms to lift your body up, then lower yourself until you have your elbows bent to a 45- to 90-degree angle.
If you’re a beginner, start with 10 repetitions per set, and work your way up to at least 30/set over the next few weeks.
Looking for an exercise that works multiple muscle groups at the same time? This exercise can help build your triceps and shoulder muscles, which will both contribute to sculpted-looking arms.
- Lay on the floor face up. Hold two weights directly over your shoulders (at 90-degrees to your body) with a shoulder-width grip.
- Keeping your elbows soft, slowly lower your arms over your head without arching your back.
- Continue until you feel a stretch in your back, then pull the weights back to the start position, flexing your triceps as you go.
Get Upper Arm Results You’ll Love
Are you ready to learn more about brachioplasty in Northern Virginia? Contact us today. Dr. Eric Desman is a board-certified cosmetic surgeon who provides excellent results.