The perception of appearance depends on the concept of proportion and symmetry. There is even a mathematical formula, the phi ratio, which proves this. Your ultimate beauty depends on how the various parts fit together. While it is usually felt that plastic surgery and exercise are mutually exclusive, I feel the reverse is the case. There is a true symbiosis between them.
Dissatisfaction with certain areas of your body led you to undergo liposuction. You had these stubborn areas of fat that the procedure removed. Of course you look better but do you look as good as you can? Does the body as a whole have its ultimate look or can some spots be refined with the proper exercises to bring the whole package into ideal aesthetic proportion and symmetry?
The liposuction set the stage to allow the results of the proper exercises to be more appreciated. However, all exercise regimens are different in what they accomplish in respect to sculpting the body. The exercises that follow are the ones which are specifically designed to contour and define the torso and the limbs.
Too many people assume that preferred method of exercise is aerobics. While this does reduce your overall body fat percentage, it merely leaves you as a smaller version of how you started. A large pear becomes a small pear.
Others, caught up in the catch word of the day, concentrate on core training as is emphasized with yoga and Pilates. Again, you definitely gain in fitness but both yoga Pilates lack the ability to spot enhance to ideally proportion the body.
Training with machines is like using stencils. They seem simple to use but keep you locked in directions that may not be ideal for your anatomy.
Following liposuction, the need is to re-proportion the body to match the surgically improved areas as well as maintaining these improvements. The abdomen, hips, thighs and buttocks can now be further tightened. The arms, shoulders and legs can be sculpted and defined. Here are the ten exercises to improve your liposuction results.
I’m sure everyone wants a firmer, shapelier derriere.
Wide stance or sumo dumbbell squat
Hold a dumbbell in each hand, palms facing in, hanging down. Keep your head up, eyes looking directly in front of you, back straight and your feet spaced as wide as comfortable. Either hold a dumbbell in each had or a vertically oriented heavier dumbbell with both hands between your thighs. Inhale and squat down until your upper thighs are parallel with the floor. Keep your back straight and knees wide apart. Return to the starting position and exhale. The descent should be slow and controlled. The ascent should be accelerated. Repeat.
Dumbbell front lunge
Hold a dumbbell in each hand, palms facing in, hanging down. Keep your head up, eyes looking directly in front of you, back straight and your feet about a foot apart. Inhale and step forward with your right leg as far as possible until your right thigh is parallel to the floor. Your left leg should be held as straight as possible, not bending at the knee any more than is necessary. Step back to starting position. Do the required number of repetitions and repeat with the other leg.
Dumbbell stiff legged dead lift
Using a foot stance slightly narrower than shoulder width, hold a dumbbell in each hand. Keeping your legs straight, back straight and head up inhale and lower the weights until you feel a stretch in the back of the legs. Then keeping the legs straight and back straight, return to the upright position while exhaling.
Now we have what I call the spaghetti strap exercises.
Bent over two dumbbell rowing- elbows forward
Using a close foot stance, place a dumbbell on each side of your feet. Bend forward at the waist and grasp the dumbbells in both hands with your knees slightly bent to take the pressure off your lower back. Turn your palms to face your legs. Pull the dumbbells directly up to the sides of your chest keeping your elbows out and your upper arms perpendicular to your body. Hold momentarily and then slowly lower the dumbbells under control. Exhale as you lift and inhale as you lower. Keep the back straight and the head up.
Hand on bench one arm dumbbell rowing-palm facing in
Place a dumbbell on the floor along side a flat bench. Place the right knee and your right palm on the bench with your back straight and parallel to the bench. Grasp the dumbbell in your left hand with the palm facing the bench and extend your left leg back. Keeping the elbow close to the body, pull the dumbbell straight up to your chest. Hold a moment and then lower slowly under control. Perform the desired number of repetitions and then reverse position with your left knee and left palm on the bench, your right leg back and the dumbbell in your right hand. Remember to keep the elbow in close to the body as you lift the dumbbell.
To firm, define and reduce the jiggling of the arms, we have the following trio.
Rotating lateral-front raise
Stand with your feet shoulder width apart. Grasp a dumbbell in each hand hanging at arms length with your palms facing your thighs. Keeping the arms straight, raise the dumbbells to a little above shoulder height, keeping the arms parallel to the ground rotate the dumbbells forward to touch in front of your chest. Keeping the dumbbells together, with the palms facing down, lower the dumbbells to the front of the thighs with the palms facing the thighs. Maintaining the dumbbells in front of you, lift them in a semicircular path to in front of your face with the arms parallel to the ground. Keeping the arms parallel to the ground, rotate the dumbbells laterally and lower to the sides. The motion is raising to the side, lowering to the front, then raising to the front and lowering to the sides. Repeat for the desired number of repetitions.
Alternating hammer curls
Hold a dumbbell in each hand and stand erect with the feet about shoulder width apart. Keep your back straight. Bend the knees slightly to relieve pressure on the lower back. The dumbbells are hanging at arm’s length at your sides with the palms facing in. Curl the dumbbell in your right hand, maintaining the position of the palm facing in to the level of the right shoulder. Lower under control with the palm facing inward until the dumbbell is in the original position. Now do the same motion with the left hand as the right hand remains by your side. Alternate the two hands.
Lying supine two dumbbell triceps press
Lie on a flat bench. Hold a dumbbell in each hand with palms facing one another and lift them to arms length keeping them in line with your shoulders. Inhale and lower both dumbbells straight down in a semicircular motion by bending your elbows but keeping your upper arms vertical and elbows pointed to the ceiling throughout the movement. The dumbbells should be lowered until the forearms and biceps touch. Lift the dumbbells back to the starting position using the same path as your exhale.
To get that tight, flat abdomen, try these.
Crunch
Lie on the floor with your knees bent at a 45 degree angle. Cross your arms over your chest. Inhale and contract your abdominal muscles to lift your shoulders off the floor. Squeeze the abdominal muscle and hold for a moment. Return to the starting position and exhale. Once you can do 15 repetitions, hold a 15 pound dumbbell on your chest. Progress to heavier weights as you can complete 15 repetitions.
Reverse crunch
Lie on your back with your legs straight up in the air. Steadying yourself with your arms, lift your buttocks up and hold, pushing your toes toward the ceiling. Lower slowly and repeat until failure.
The proper exercise training can greatly enhance the results of liposuction. Why settle for less?
[niptuckfitness.com]
Bruce Nadler M.D., retired cosmetic plastic surgeon and certified personal trainer, gives ten exercises to improve your liposuction results. Create ideal proportion and symmetry by combining exercise with cosmetic surgery.
Bruce J. Nadler M.D. is the ultimate specialist in body shaping. He is both a retired cosmetic plastic surgeon and certified personal fitness trainer (ACSM), now living in Los Angeles. With 28 years of experience in surgery and personal training, he founded Nip Tuck Fitness LA. He is the author of "The Nip Tuck Workout, Exercise through the Eyes of a Plastic Surgeon" and the originator of the "Plastic Synergy" exercise system. This system is based on the plastic surgical principles of proportion and symmetry, giving plastic surgical-like results with exercise. His clients include many notable celebrities in the music and fashion industry.
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