Hello, my name is Kathleen Lisson. I am a Board Certified Massage Therapist, Certified Lymphedema Therapist and ACE Certified Personal Trainer. l have an Exercise Science Certificate from the University of California, San Diego Extension, and have completed the Cancer Exercise Training Institute Cancer Exercise Specialist and ACE Fitness Nutrition Specialist Program. I help clients reduce swelling and fibrosis after plastic surgery in San Diego with a type of massage called Manual Lymphatic Drainage.

I always encourage my clients to get back to exercise once their plastic surgeon clears them for exercise. Stretching and movement have so many benefits! They can improve body composition and reduce swelling and fibrosis.

Unfortunately, I found that many clients were scared that they were going to lose their booty after a BBL if they tried exercising (You cannot spot reduce fat!). Other clients were surprised when I told them that specific exercises can target different parts of their gluteal muscles and enable them to enhance their BBL results. So, I created the Six Minute Faja workout, a series of gentle body weight exercises that beginners can do to build a good foundation for future exercise.

Your plastic surgeon should be letting you walk as a form of exercise. Keep on walking until your surgeon clears you for vigorous exercise, then start the Six Minute Faja exercises.

Yes! You can exercise in your faja if it is comfortable. Certified Lymphedema Therapists encourage their clients to exercise while in compression to increase the muscle pump and improve lymphatic drainage.

Using anti-fibrotic pads? Try the Six Minute Faja workout with your foam in as well, making sure that you have a layer of clothing in between your foam and your skin.

How to Use These Videos

I have separated the workouts into different sections, based on what area you want to target. Each segment should take about six minutes. Start these workouts after surgery only AFTER your plastic surgeon clears you for vigorous exercise.

Use the workouts in addition to your current activities.

The Physical Activity Guidelines for Americans state that "to attain the most health benefits from physical activity, adults need at least 150 to 300 minutes of moderate-intensity aerobic activity, like brisk walking or fast dancing, each week. Adults also need muscle-strengthening activity, like lifting weights or doing push-ups, at least 2 days each week." More information is at: https://health.gov/our-work/physical-activity/current-guidelines/top-10-things-know

For all the gluteal workouts, it is important to actually SQUEEZE the butt muscle you are working and FEEL it working to make sure you are targeting the right muscles.

Before your BBL - This workout contains exercises that aren't recommended in the first months after a BBL (because you cannot sit on your butt for several months after surgery), so use it to get toned before surgery or if you did not have a BBL.

Booty - This BBL-safe workout contains exercises that will tone the upper booty (shelf), the side booty (hip dips), the bottom booty and the overall booty.

FUPA - This BBL-safe workout targets the FUPA area, helping to reduce the swelling after surgery.

360 Core - This BBL-safe workout targets your core and works the abdominal muscles.

Inner Thigh - This BBL-safe workout targets the inner thighs, which are difficult to compress with a faja. This workout will help tone the area!

Abdominoplasty - this workout is gentle enough to be the first exercise you do after being cleared for vigorous exercise by your plastic surgeon. If you would like to show this video to your plastic surgeon to make sure it's OK for you, email me at [email protected] and I will provide their office with a complimentary copy.

If you had liposuction (NOT a tummy tuck) and would like to stretch after your workout, here are a few yoga poses:

As with any exercise program, when using these exercise videos, use common sense. Do not continue if the exercise hurts. Often this happens when changing too many exercise variables at once.

There are four variables to consider:

frequency

intensity

time (length)

type of exercise

Try to change the variables one at a time. For instance, doing your current workout for the same length of time each time but adding an extra session a week OR doing your same workout exercises, but at an increased intensity (like with an exercise band) OR doing your same routine, but for longer length of time OR exercising for the same number of days and number of minutes and level of difficulty, but changing the types of exercises. Bottom line: don't change everything at once.

You must check with your plastic surgeon before beginning any fitness program. You are performing these fitness exercises at your own risk and Kathleen Lisson will not be responsible or liable for any injury or harm you sustain as a result of the fitness program, online fitness videos, or information shared on this website. This includes emails, videos and text. Thanks!

Want help planning when and how to exercise? Click here: https://health.gov/MoveYourWay/Activity-Planner

Let's get started!