Post surgery strength training

[ARMoma45 353]

Ok y'all, tell me what kind of strength training y'all are doing to tone up post WLS. I had RNY 07/22/19 and need some serious advice. My biggest problem area is of course my upper arms but i'm also needing toning in my thighs and booty.

[AZhiker 2,252]

First of all, make sure you are following your doctor's orders for any kind of lifting or abdominal exercises. That is super important.

I started out by walking a minimum 10,000 steps a day, then stair climbing, working up to 20 flights a day. Then arm wall pushups, 3 sets of 50 reps (with hands in different positions.) 3 sets of pelvic tilts, 20 reps. Then an upper body routine using 3 lb. weights, alternating with 5 lbs, with 6 sets of 9 different exercises (10 reps) each. Wide and small arm circles both directions, 3 sets of 20 reps. I also do 3 sets of 9 different leg exercises (10 reps). Then 6 stretches, 3 sets of 30 seconds.

Hope this helps a little. I found the leg exercises on line. The upper body/arm exercises were from my doctor'f office. They work all the arm and chest muscles. You can probably find some good on-line ones, The upper body, leg, and pelvic tilts also work the core and abs.

[Jazzy1125 1,010]

i am still not doing strength training but need to start. 10 months post op and i have been doing ballroom dancing only

[ARMoma45 353]

Thanks for the info. I started doing cardio just after 6 weeks getting 10,000-12,000 steps daily and wanted to start adding in some weights. I'm staying away from anything too core related for a few more weeks.

[Healthy_life2 8,324]

The female strength training bible -

https://www.bodybuilding.com/content/the-female-training-bible-everything-you-need-to-get-the-sexy-body-you-desire.html

fitness articles, videos and podcasts for women

https://www.bodybuilding.com/category/women