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From Michelle Obama’s toned triceps to Dwayne Johnson’s bulging biceps, the desire for sculpted arms is real. Logging hours in the gym with weights and pushups will certainly build muscle, but it might not be enough to provide the strong silhouette you’re after. “Today’s patients are definitely looking for arm slimness with contouring,” says Thomas Su, MD, a cosmetic surgeon and founder of [Art Lipo Arm Liposuction & Plastic Surgery Center](https://artlipo.com/?utm_source=rcw&utm_medium=press_release&utm_campaign=outreach&utm_content=pr) in Tampa, FL. 

Back in the day, cosmetic procedures that treated the arms would remove excess skin and/or fat, but they didn’t provide the kind of refinement that is now available. From high-definition liposuction and implants that sculpt to a modern twist on the classic arm lift, here are three procedures for toned and taught arms.

## **1. Liposuction**
You may have heard about [‘high-def’ lipo](https://aedit.com/aedition/high-definition-liposuction-techniques-for-body-contouring) for the abdomen to create a more chiseled torso, but what about a liposuction technique that has a similar effect on the arms? While traditional arm liposuction methods tend to focus exclusively on the underside of the upper arm, Dr. Su has pioneered a more comprehensive approach he calls [Celebrity Arms](https://www.youtube.com/c/ArmLiftLiposuctionExpertDrThomasSuArtlipo/featured). “[It] is different from traditional arm lipo because it is a 360-degree, or circumferential, treatment — not just the underarm area,” he explains. 

The water-assisted liposuction procedure reveals the natural muscle contour and can be performed alone or in tandem with other treatments (think: lipo to slim upper back, bra bulges, or forearms; skin tightening with [Renuvion®](https://www.renuvion.com/); or brachioplasty to remove excess skin). “The ideal candidates for this procedure are women 20 to 40 where loose skin is not an issue,” Dr. Su says. “However, we commonly treat women over 40 and usually combine it with an additional skin tightening treatment to address the extra skin issues.” 

Performed under local anesthesia, the procedure takes about three hours and involves five to seven small incisions. Compression garments are needed for the first two weeks post-op, at which point most of the pain and discomfort subsides. Minor swelling may persist for one to three months, but patients can resume most daily activities (including going back to work) after a few days. Results are immediate and long lasting, assuming the patient maintains a healthy weight. 

Since the procedure removes fat to reveal natural musculature, you might be wondering if you need to tone up before treatment. While it’s not required, it doesn’t hurt. “As far as achieving a defined, toned look, it is not necessary to work out, but it does help,” Dr. Su notes. “As with any procedure, lifestyle always helps to enhance the long-term results.”

## **2. Bicep & Tricep Implants**
For those looking to bulk up a little or a lot, bicep and tricep implants may be an option. Not just for bodybuilders (though fitness-focussed men and women are common patients), the ideal candidate has “the desire for larger biceps and/or triceps or may be relatively weak in that body part due to genetics, trauma, muscle rupture, or injury,” says [Ryan Stanton, MD](https://aedit.com/provider/ryan-stanton-md-644), a board certified plastic and reconstructive surgeon in Beverly Hills. 

Performed alone or together, bicep and tricep implants can create arms of all shapes and sizes. As Dr. Stanton explains, he provides custom-molded looks for his patients that range from “slender, tasteful, and proportional results” to “dramatic, massive augmentations.” Each procedure takes about an hour under general anesthesia and requires a single three- to four-centimeter incision (usually in the armpit) to place the silicone implant.

Unlike silicone breast implants that [need to be replaced](https://aedit.com/aedition/guide-to-replacing-breast-implants) every 10 years, bicep and tricep implants are considered permanent because “they cannot rupture and leak,” he notes. After surgery, the results are immediate and the initial recovery period is about a week. Dr. Stanton says patients with “desk job-type work” can return after three days or so, but you must refrain from exercising those muscle groups for six weeks.

As with any implant, there is potential for it to flip or rotate — especially when it is not placed within a muscle — but Dr. Stanton’s surgical technique minimizes the concern. “This risk can be greatly limited by creating the perfect surgical pocket around an anatomically shaped implant,” he explains. Other than avoiding arm workouts for 6 weeks, he allows patients to resume all activities post-op.

## **3. Brachioplasty (a.k.a. Arm Lift)**
If you’re looking to wave goodbye to arm flab, [brachioplasty (a.k.a. arm lift)](https://aedit.com/procedure/arm-lift) is a tried-and-true surgical procedure that removes excess skin and fat for a slimmer, smoother, and firmer appearance. “An arm lift is for anyone with extra skin of the upper arm, with or without excessive fat,” explains [Lauren Chmielewski, MD](https://aedit.com/provider/lauren-chmielewski-md-143), a board certified plastic and reconstructive surgeon in New York City. While individuals who have undergone major weight loss and have excess skin are typical candidates, she says patients with focal areas of fat in the upper arm that are resistant to diet and exercise can also benefit from the procedure.

Brachioplasty is usually performed under general anesthesia and takes one to two hours. Depending on the patient’s needs, liposuction may be done in tandem. When it comes to scarring, Dr. Chmielewski says the degree of the mark is proportional to the amount of skin removed. “The trade-off for removing extra skin is placing a scar on the arm,” she shares. “The scar can be placed posteriorly on the upper arm or on the inner arm under the biceps muscle. Patients with minimal extra skin may be candidates for a shorter scar in the armpit.”  

Swelling, soreness, and limitations on lifting heavy objects are common for several weeks post-op. “The arms are wrapped or kept in a compressive garment to help manage swelling,” Dr. Chmielewski says. “And pain medication is utilized as needed.” Clearance to lift the arms and carry things is gradually increased once the incision is healed around two weeks post-op, she adds. 

The results are permanent, so long as the patient doesn’t gain a significant amount of weight that deposits fat in the arm and stretches out the skin. The scar will fade over the course of the first year, at which point a variety of [scar minimization techniques](https://aedit.com/aedition/minimizing-scars-after-surgery) can be employed to further reduce its appearance.

While brachioplasty is effective at slimming the silhouette of the arm, Dr. Chmielewski notes that it will not affect the appearance of the arm muscles. “To tone the upper arms, I generally recommend working out the biceps, triceps, and shoulders with light weights,” she shares. She suggests [multiple reps a few times a week](https://aedit.com/aedition/best-fitness-classes-workouts-exercises-to-try-at-home) for best results and says the workouts can begin in the lead up to the procedure. “This can be done as ‘prehab’ before the surgery and continued at four to six weeks after surgery — or whenever the incision is healed,” she says.

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Aesthetics

From Michelle Obama’s toned triceps to Dwayne Johnson’s bulging biceps, the desire for strong, sculpted arms is real. Here’s how to get them without a trip to the gym.

How To Get Slimmer Arms With Cosmetic Surgery

3 Procedures That Sculpt And Contour The Arms

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Thinking of having a cosmetic procedure done in the near future? You’re not alone. According to the [American Society of Plastic Surgeons (ASPS)](https://www.plasticsurgery.org/documents/News/Statistics/2018/plastic-surgery-statistics-full-report-2018.pdf), 17.7 million cosmetic procedures were carried out in 2018, with 1.8 million of them being surgical and 15.9 million being minimally invasive. On the surgical side, [breast augmentation](https://aedit.com/procedure/breast-augmentation-with-implants), [liposuction](https://aedit.com/procedure/tumescent-liposuction), [rhinoplasty](https://aedit.com/procedure/open-rhinoplasty), [eye lifts](https://aedit.com/procedure/upper-eyelid-blepharoplasty), and [tummy tucks](https://aedit.com/procedure/abdominoplasty) make up the top five. 

While there are lots of [questions to ask your provider](https://aedit.com/aedition/questions-to-ask-your-doctor-during-plastic-surgery-consultation) during a cosmetic surgery consultation, plastic surgeons agree that the two most common questions patients ask are: 

- How much is this going to cost?
- When can I begin working out again?

The latter is perhaps the biggest challenge plastic surgeons are facing today. Patients assume that because of new technologies and innovative techniques, they’ll be able to resume their exercise routine almost immediately post-op. But even the best plastic surgeon is a slave to tissue integrity. “It’s a blessing and a curse,” says [Gregory Buford, MD](https://aedit.com/provider/gregory-buford-md-1015), a general plastic and reconstructive surgeon in Denver, CO. “On one hand, it’s nice to work with patients who have a healthy lifestyle. But, on another, if they go back to their fitness routines too quickly, they risk complications.”

There are three main factors that go into a doctor’s decision of when to let a patient begin working out again after a procedure (surgical or non-surgical) and to what extent.

1. How extensive the procedure is
2. What areas of the body are being affected
3. The kind of lifestyle the patient leads

As such, recovery instructions and post-op guidelines for resuming normal and strenuous activities will vary by provider and patient. “Post-procedure recovery time is very important,” says [Jonathan Cabin, MD](https://aedit.com/provider/jonathan-cabin-md-956), a facial plastic and reconstructive surgeon in Beverly Hills, CA. “Each surgery is a partnership between the doctor and the patient, and it’s the patient’s responsibility to take their doctor’s instructions seriously in order to heal properly.” Even so, there are some general recovery best practices that apply to both face and body procedures. 

## **Post-Procedure Guidelines for Face**
Generally speaking, Dr. Cabin advises his patients not to partake in strenuous exercise for three weeks after facial surgeries. In the post-procedure world, ‘strenuous exercise’ consists of: 

- Lifting weights over five pounds
- Running
- Bending over

“You don’t want to do anything that would make you sweat or raise your heart rate or blood pressure,” he explains. Needless to say, the timeline can vary. In some cases, he allows patients to begin a bit of exercise at two weeks post-op, while others he counsels to wait until week four. And that is not to say *all* activity is off limits. 

Walking and light bike riding are actually encouraged to keep the blood flowing and reduce the risk of blood clots. After three weeks, Dr. Cabin encourages his patients to start slow (at about 20 percent) and build up to normal exertion. “If you normally run five miles at an eight-minute per mile pace, start by running one mile at a 10-minute pace and build up,” he says.

## **Post-Procedure Guidelines for Body**
When it comes to resuming activity after body surgeries like breast augmentation, liposuction, or tummy tucks, Dr. Buford usually recommends his patients wait five to six weeks post-procedure to begin exercising again. “When doing a procedure like a tummy tuck, I’m literally lifting the skin from the abdominal wall from the lower portion to the base of the chest,” he explains. “All of that lymphatic muscles, nerves, tissue, etc. has to heal.” 

Plus, many times body procedures are performed in tandem. A tummy tuck, for example, can be combined with liposuction. In that case, your entire core is worked on to the extreme, making any kind of twisting an absolute no-go. But the recovery period is not an excuse to be a couch potato. Like Dr. Cabin, Dr. Buford recommends light activity after surgery. “Your body is built to heal, and it uses guidance from movement to heal more quickly,” he says.

## **What Happens If You Go Too Hard Too Soon** 
If you begin getting back to your normal fitness routine sooner than your body is ready, there could be complications that affect the quality of your results and overall health. Complications include:

- Swelling worsening when blood pressure rises
- Stitches breaking open
- Tension from stretching stitches making a scar look worse
- Increased blood pressure leading to increased blood flow and hematomas
- Sweat producing a higher risk of infection at the incision site

There is no get rich quick scheme when it comes to working out after a cosmetic procedure.  While it’s important to have some amount of mobility, you need to use common sense, listen to your doctor, and respect your own body. 

Communication and education play key roles in getting patients to abide by the rules no matter how badly they want to work up a sweat. “If I explain to a patient that the reason why they can’t do chest or shoulder exercises after their breast augmentation is because I’m going to be stretching their pectoral muscles to insert implants underneath, they’re more likely to listen and recover well,” Dr. Buford concludes.

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Wellness

One of the most common questions plastic surgeons are asked during a consultation: ‘When can I start working out again?’ Here, we break down the general rules and why they stand true.

When To Start Exercising Again After Cosmetic Surgery Procedures

Post-Procedure Exercise Guidelines According To Plastic Surgeons

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Thousands of cannabidiol (CBD) products hit the market last year and there’s no slowing down. It’s become so mainstream that experts and consumers are finding all different ways to add the powerhouse ingredient to their beauty and wellness routines. [According to BDS Analytics](https://bdsanalytics.com/u-s-cbd-market-anticipated-to-reach-20-billion-in-sales-by-2024/), a [National Cannabis Industry Association (NCIA)](https://thecannabisindustry.org/) data partner, the CBD market is expected to exceed $20 billion in the United States by 2024. Known for relieving achy muscles and joints, reducing anxiety, aiding in sleep, and helping fight inflammatory skin conditions, those numbers are not all that surprising.

Intrigued by the rapidly growing industry, we spoke with wellness experts and doctors to find out how cannabinoids like CBD help or hinder the recovery and healing process. Here, we explore the role of cannabinoids post-workout and post-op to understand how they can complement fitness and aesthetic regimens.

## **What Are Cannabinoids?**
To start, let’s explore what cannabinoids are and how they work. Cannabinoids are naturally occurring compounds found in the Cannabis sativa plant that work with your endocannabinoid system (ECS) to help your body maintain balance. The most common cannabinoid is CBD, which is why you’re seeing it pop up on labels everywhere. Your body’s endocannabinoid system is made up of a series of receptors. CB1 receptors are primarily in the brain, while CB2 receptors are abundant all over the body. The cannabinoids found in CBD act as messengers to these receptors to help manage pain, inflammation, muscle control, and more. For a detailed report on cannabinoids and how they work, read our [Cannabinoids 101 guide](https://aedit.com/aedition/overview-of-cannabinoids-like-cbd-in-beauty-health-wellness).

While there is a small but growing body of research surrounding the benefits of cannabinoids, CBD and the like is currently not approved by the United States Food and Drug Administration (FDA). As such, we recommend speaking with your doctor before adding any oral or topical supplement to your routine.

## **CBD Post-Workout**
For years, the name of the fitness game was “faster, better, stronger, harder,” (thanks, Kanye).  Today, the focus is on recovery to enhance performance and reduce the risk of injury. This concept has manifested in the form recovery-based studios, flotation therapy, cryotherapy, and even [vitamin-infused IV therapy](https://aedit.com/aedition/iv-nutrient-drip-therapy-for-skincare-wellness). Thanks to its anti-inflammatory properties, CBD has become just as trendy.

“Muscle recovery is the most important part to working out,” explains [Rhys Athayde](https://www.instagram.com/rjathayde/), chief experience officer and founding trainer at [DOGPOUND](https://thedogpound.com/). “The purpose of working out is to get stronger, and the only way you can do that is by tearing the muscle fibers and letting them recover. Whether you’re in the gym every day or training for a marathon, you need to allow your body to rest. Working out breaks down your body. If you don’t recover, you’re only putting yourself at greater risk to get hurt.”

Studies have shown that CBD helps to [improve mobility](https://www.frontiersin.org/articles/10.3389/fneur.2018.00183/full) and has [substantial anti-inflammatory benefits](https://www.frontiersin.org/articles/10.3389/fneur.2018.00183/full). When used topically, CBD binds to the CB2 receptors in your skin to help reduce localized pain. If you are interested in adding a cannabidiol-based balm or oil into your recovery routine, education is key. “I would recommend a client do a thorough amount of research before trying anything,” Athayde says. “If they feel ready to add it into their regimen for recovery, I would advise to begin topically on areas of extreme pain or discomfort before bed.”

## **CBD To Treat Skin Flare Ups**
We’ve already reported about the [benefits of adding cannabinoids to your skincare regimen](https://aedit.com/aedition/cannabidiol-cbd-in-skincare-products-face-body), and the learnings led us to consider how they could help control flare ups related to stress-induced breakouts, irritation from a skincare product, sunburn, or post-procedure (think: [laser skin resurfacing](https://aedit.com/procedure/nonablative-laser-skin-resurfacing)) sensitivity. “CBD is a great ingredient if you’re into taking a holistic approach to skincare,” says Erica Cerpa, aesthetician and founder of [EC Beauty Studio](https://www.ecbeautystudio.com/) in Hoboken, NJ.  “It can help to bring down redness and inflammation, as well as soothe irritations.”

In the past, our go-to natural ingredients to soothe sunburn and the like have been aloe vera and chamomile. But, since it’s an antioxidant, CBD has anti-inflammatory *and* anti-aging benefits. As a result, it’s become a replacement recommendation for aestheticians. Whether you’re ready to add it to your daily skincare routine or not, keeping a CBD balm or lotion on hand can come in handy when skin flare ups or sensitivity arise. 

## **CBD And Cosmetic Surgery Recovery**
With aesthetics at the core of what we cover here at The AEDITION, we’re particularly interested in how natural remedies and holistic practices can impact traditional medical procedures. “I don’t like to write off supplements or natural ingredients that may help,” says [Jonathan Cabin, MD](https://aedit.com/provider/jonathan-cabin-md-956), a board certified facial plastic and reconstructive surgeon in Beverly Hills. “But I worry that the lack of regulation for natural ingredients like CBD can lead to a number of problems.”

When you consider oral CBD supplements, for example, providers worry about an increased chance of bleeding. Many surgeons make blanket statements like, “avoid all herbal supplementation,” in their pre-op instructions for this reason. Dr. Cabin also checks to be sure there are no known interactions between the supplements being taken and the drugs that are being prescribed for the surgery, as they could cause unpredictable changes and complications. “When in doubt, I have them stop one month prior to surgery and for two weeks after to recover,” he says.  

There are [studies](https://www.sciencedirect.com/science/article/abs/pii/S0006899398013213) (mostly done with rats) that prove the anti-inflammatory benefits of using CBD for pain relief.  Post procedure, ask your doctor if they are okay with you adding a topical CBD product (think: a balm or oil blend) to the affected area. The answer will vary depending on the provider, procedure, and patient’s needs. But, just like with muscle relief, topical CBD products can be beneficial to ease discomfort. For more information on what to look for in a product, check out our [guide to cannabinoids](https://aedit.com/aedition/overview-of-cannabinoids-like-cbd-in-beauty-health-wellness). 

## **The Takeaway**
At the end of the day, beauty, skincare, and wellness is a lot about finding what works best for you. While it is always important to consult with a doctor before introducing new products or supplements to your routine (especially before and after medical or elective procedures), honing in on the perfect routine is a very personal experience. “I believe that if someone feels they are getting a positive effect from something, it can actually have a real positive effect,” Dr. Cabin concludes. “There is a strong mind-body connection.”

While cannabinoids like CBD can aid in fitness and skin recovery, the use of ingestibles and topicals after cosmetic surgery procedures is still in question.

The Use Of CBD And Cannabinoids In Wellness, Fitness, And Plastic Surgery Recovery

The Use Of Cannabinoids In Wellness And Recovery

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Whether you’re the type of person who likes to break a sweat in a group fitness class or prefers solitarily pumping iron in the gym, the recent social distancing guidelines in response to the [outbreak of coronavirus 2019 (COVID-19)](https://aedit.com/aedition/how-to-wash-hands-best-creams-tips-to-prevent-dry-skin) mean everyone is working out alone and, in many cases, at home.

It goes without saying that daily exercise is essential to mental and physical health. The [U.S. Department of Health and Human Services recommends](https://www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html) the following amount of physical activity for healthy adults: 

- A minimum of 150 to 200 minutes of moderate-intensity or 75 to 150 minutes per week of vigorous-intensity aerobic physical activity per week
- Muscle-strengthening activities of moderate or greater intensity 2 or more days a week 
- Moving more and sitting less each day 

But, if the bulk of your movement these days involves pacing back and forth to the kitchen for a snack, how are you expected to get your steps in? “I try to move at least once a day — even if it’s just going for a walk or getting up and stretching my body,” says fitness instructor and professional dancer [Sydney Lotuaco](https://www.instagram.com/sydneylotuaco/?hl=en). “Especially in these conditions, where we are forced to stay inside, it’s important to get some blood flow in at least once a day to help keep us mentally healthy.”

If you are lacking motivation to lace up your sneakers and go for a run in the park or break out your yoga mat for a living room practice, you are not alone. But there are ways to stay motivated and maybe even look forward to your socially distant exercise routine. Here, three experts share their tips for working out at home.

## **5 Ways to Stay Motivated At Home** 
*Given that many people struggle to show up for fitness classes they’ve paid good money for, the thought of dreaming up your own workout regimen may seem daunting. Fortunately, there is plenty you can do to make exercising at home as habitual as brushing your teeth.*

### **1. Establish a Routine**
“My advice is not much different when working out from home than going to a gym,” says certified health coach and yoga instructor [Katie Shaw Rabinowitz](https://www.katieshawrabinowitz.com/). “I think it is important to find a routine that works for you, and stick to that routine until it becomes habitual.” Habitual doesn’t have to mean boring though. Rather than do the same thing everyday, Rabinowitz suggests having something planned for around the same time each day to take the guesswork out of working out. “In order to do this, it helps if the workouts you schedule are something you enjoy,” she shares. “There are so many ways to get your body moving. It may not look the same every day, and that is okay.”
 
### **2. Honor Where You’re At**
Just because you are working from home or have more flexible hours doesn’t mean you have boundless energy or endless time to exercise. “The beauty of working from home is that you can fit workouts in wherever you like,” says Dria Murphy, co-founder of [the ness](https://www.thenessnyc.com/). The idea is to establish a practice that makes you want to keep coming back for more. “If you want to start your morning with a productive workout, that's great! If you need a mental break at lunchtime, you have the ability to do that. If you're more of an evening workout person and you don't want to disrupt your routine, you can make that work,” she explains. “Ultimately, once you do it, you will feel so much better and more accomplished. That feeling alone will keep you motivated.”

### **3. Stay Connected**
You might not be able to hit the gym or your favorite class, but that doesn’t mean you can’t enjoy the same sense of community that keeps you motivated and accountable under normal circumstances. “Follow along your favorite instructors, as a lot of them are putting out live workouts via Instagram and Zoom, or get a workout buddy and FaceTime doing a workout video,” Lotuaco says. “If you need one-on-one attention, try reaching out to your favorite instructors and see if they will coach you via FaceTime or Zoom.”
 
### **4. No Equipment, No Problem**
In case you need another reason to raid your pantry, both Lotuaco and Rabinowitz say common kitchen and household items can sub for formal equipment in a pinch (i.e. remove any excuse you may have previously had to bail). “Now is the time to get creative and use whatever you got,” Rabinowitz shares. Some common swaps: 

- Grab cans, water bottles, wine bottles, laundry detergent, or books in place of light weights
- For a heavier weight, lift and press chairs or stuff a backpack with heavy items 
- Repurpose paper plates and paper towels as sliders 
- Create yoga blocks and bolsters with pillows, blankets, and towels 
- Use soft belts or scarves as yoga straps

If you are looking to strategically add a few props to your portfolio, Lotuaco likes to amplify her workouts with a set of light weights (think: two to three pounds) and resistance bands because they “provide a lot of different options with very little investment,” she says.

### **5. Be Flexible** 
Let’s face it: most of the day may be spent on the couch. But, if you are looking to stay motivated despite not changing out of your pajamas, it’s important to be nimble (literally and figuratively!) by moving when and where you can. “Take breaks throughout your workday to walk around or stretch your body,” Lotuaco says. “Get some fresh air — even if it’s just peeking your head out of your apartment window to take a few breaths. Practice self care and treat yourself when you can.”

## **At-Home Exercise Ideas**
*Now that you are, hopefully, motivated to get your heart rate up, here are some at-home workout ideas for every preference, skill level, and space.*

### **Follow Your Favorite Trainer(s)**
<a href="https://www.instagram.com/p/B-CyPpThB4H/" class="embedly-card" data-card-width="50%" data-card-controls="0">Embedded content: https://www.instagram.com/p/B-CyPpThB4H/</a>
Now is it the time to take advantage of social media and connect with people who inspire you. Lotuaco suggests following all of the brands and individual instructors you like to stay up-to-date on any online content or videos they put out. “I usually take at-home workouts like I would in-studio ones, based on my mood,” she explains. If your space is limited, she says high-intensity, plyometric, or non-equipment workouts work best. Her favorites include:

- [Beach Body on Demand](https://www.beachbodyondemand.com/)
- [The Sculpt Society by Megan Roup](https://thesculptsociety.com/)
- [Tone It Up](https://www.toneitup.com/)

She is also doing live streams on her own Instagram ([@sydneylotuaco](https://www.instagram.com/sydneylotuaco/?hl=en)) to “help people get a good workout in” to motivate herself to “keep moving during this time.” 

### **Try a Lymphatic-Boosting Workout**
<a href="https://www.instagram.com/p/B99pexlpebK/" class="embedly-card" data-card-width="50%" data-card-controls="0">Embedded content: https://www.instagram.com/p/B99pexlpebK/</a>
If you’re looking for a way to improve your immune system beyond social distancing and vitamin C, workouts that stimulate the lymphatic system can provide a boost. “The lymphatic system removes toxins and waste from the body, which means it plays a major role in immune system function,” Murphy explains. “Since the lymphatic system is not self-sustaining, keeping these fluids moving requires assistance.”

Physical movement is one such way to increase lymph circulation and is the philosophy upon which [the ness](https://www.thenessnyc.com/) was founded. Co-founded by Murphy, Colette Dong, and Aly Giampolo, the Tribeca-based studio is known for its beat-based trampoline classes, and it also offers mat-based sculpting classes. Both can be enjoyed from the comfort of your own home via [the ness digital](https://www.thenessnyc.com/digital).

“The ness digital offers bounce, sculpt, and the basics to get you familiarized if you've never taken a class with us before,” Murphy says. “Not to worry if you don't have an in-home trampoline, sculpt is the perfect complement to bounce that will leave you strong, lean, balanced and focused.” All of the videos are filmed in their studio with their trainers, and new content is added weekly. 

### **Join a Virtual Fitness Community** 
<a href="https://www.instagram.com/p/B92RzSRpb2T/" class="embedly-card" data-card-width="50%" data-card-controls="0">Embedded content: https://www.instagram.com/p/B92RzSRpb2T/</a>
While you may not be able to meet your friends for a morning of barre and brunch in person, there are ways to do it virtually. Rabinowitz developed [The Shaw Method](https://www.katieshawrabinowitz.com/) almost a year ago as a means to bring people together through fitness and wellness. In the midst of social distancing, she’s taken that same spirit online. “I took the community concept virtual with my [Kickass Quarantine W(out)FH](https://www.katieshawrabinowitz.com/kickass-quarantine-woutfh) workouts, which are live workouts I offer through Zoom six days a week for anyone with an internet connection and a little bit of space to move,” she shares.  

Offering what she describes as a “full body, full sweat,” the majority of the workouts are 40 minutes long and mimic the energy and dynamic of a group class. “The method is a fun way to get your body moving and grooving along with your friends, family, and strangers the same way you would in a gym or fitness studio,” she explains. “I am trying to instill the same sense of normalcy in a not so normal time.” If you are looking for mellower movement, Rabinowitz is offering a few yoga classes as well. 
 
## **The Takeaway**
At the end of the day, it doesn’t matter how you move — it just matters that you do. “Movement and routine are so important during this time, both physically and mentally,” Murphy shares. The benefits of exercise impact both the mind and body, improving heart and brain health, supporting sleep, relaxation, and energy levels, and releasing endorphins to name a few. Whether it’s an outdoor run (by yourself!), an online class, a quick set of jumping jacks, a virtual dance party, or a yoga flow, the options for at-home workouts are truly endless.

The recent social distancing guidelines in response to COVID-19 mean everyone is working out alone and, in many cases, at home. Here, three experts share their at-home fitness tips.