A BBL involves removing fat from one area of your body (often the abdomen, thighs, or flanks) via liposuction and transferring it to the buttocks. The newly transferred fat cells are delicate and need time to settle and develop their own blood supply. Jumping into exercise too soon can reduce the success of your results.
Signs You’re Ready to Return to Exercise After a BBL
Here are the common signs you’re healed and ready to start working out after a Brazilian Butt Lift (BBL). Keep in mind that everyone heals at a different pace, and your surgeon’s guidance should always come first.
No More Swelling or Bruising
Swelling and bruising are normal for the first few weeks. You’re likely ready to increase activity once:
- Swelling has gone down significantly or disappeared
- Bruising has fully faded
- Your body looks and feels more stable and settled
Pain Has Substantially Decreased or Stopped
You should no longer feel:
- Sharp or aching pain in your buttocks or donor areas
- Pain during light movement or stretching
- Sensitivity when standing, walking, or shifting positions
Mild soreness is okay, but lingering or sharp pain means it’s too soon.
No Pressure Sensitivity in the Butt Area
If you can sit, lie down, or wear snug clothing without discomfort, it’s a good sign your fat grafts have stabilized and your tissues have healed enough to handle light activity.
Incisions Are Fully Closed and Scarred Over
Open wounds or scabbing should be fully healed. The skin should be closed, with pink or light-colored scars forming where incisions were made.
You’ve Had a Follow-Up With Your Surgeon
Most importantly, your surgeon should give you the green light. At your 6–8 week follow-up, they’ll assess:
- Fat retention progress
- Healing of incision sites
- Readiness to return to physical activity
What to Do Next
Once cleared:
- Start slow with upper body and core workouts
- Introduce glute or cardio exercises gradually
- Always use proper support and avoid pressure-heavy moves early on
Healing isn’t just about how you look—it’s about how your body feels and functions. If anything still feels tender, swollen, or off, wait a bit longer or check in with your provider. When in doubt, take it slow and ease back into your routine.
General Post-BBL Exercise Timeline
Here’s a general guideline of what most surgeons recommend:
Weeks 1–2: Total Rest
- No exercise at all.
- Avoid sitting or lying directly on your butt.
- Use a special BBL pillow if you must sit.
Weeks 3–4: Light Movement Only
- Gentle walking to encourage circulation is okay.
- Still no lower-body workouts or anything that puts pressure on your butt.
Weeks 5–6: Light Exercise
You may slowly return to some forms of exercise, including:
- Upper body workouts
- Low-impact yoga (avoid seated or butt-engaging poses)
- Gentle pilates (modified to avoid glute strain)
Weeks 7–8 and Beyond: Gradual Return
- You can begin to reintroduce lower-body exercises, but avoid high-impact workouts until cleared by your surgeon.
- Running and biking can be reintroduced cautiously—only once the fat has stabilized (often after 8 weeks).
- Always listen to your body and watch for swelling, soreness, or any changes.
Workouts to Avoid Too Soon
To protect your results, avoid the following for at least 6–8 weeks:
- Squats and lunges
- Jumping or high-impact cardio
- Long bike rides (unless using a cushion)
- Any workout that puts direct pressure on your butt
Final Tips for Post-BBL Fitness
- Wear compression garments as directed.
- Stay hydrated and maintain a healthy diet to support fat retention.
- Prioritize rest as much as movement.
Feel Good and Enjoy Your BBL Results!
You don’t have to wait forever to exercise after a BBL, but patience is key. Light movement can begin within a few weeks, but avoid anything that strains or compresses your butt for about 6–8 weeks. Always follow your surgeon’s advice and ease back into fitness gradually for the best long-term results.
If you’re considering a Brazilian Butt Lift, or BBL, we invite you to schedule a consultation today. At Tampa Surgical Arts, we proudly help individuals in the Tampa Bay Area improve their comfort and confidence with cosmetic surgery.
