The most effective exercise for tightening your hips after childbirth

Many mothers are troubled by the same problem, that is, their body shape becomes seriously out of shape after giving birth. Especially the hips have become noticeably bigger, and the jeans I used to wear are no longer wearable. In fact, this is not caused by weight gain after giving birth, but by the deformation of the thigh bone. So what is the most effective fitness exercise for tightening the hips after giving birth?

It is actually not that difficult to shrink your hips after giving birth, and you can do it with a few postures. Kneel on the yoga mat with bent knees, support the weight of your upper body with your hands, and keep your waist parallel to the ground. Then try your best to move your waist down, at this time your head try your best to rise, maintain this posture for ten seconds, and then restore the previous posture. Then lower your head as far as possible, arch your back, tighten your buttocks, and hold for ten seconds.

There is another posture that is also very simple. Moms who need to tighten their hips may want to try it. Doing more hip-lifting exercises on a regular basis can achieve a very good hip-tightening effect. This posture does not have very complicated posture points and can be performed at any time. For example, you can do it while watching TV series or doing housework. It's that simple: just squeeze your buttocks hard, hold for a minute, and then release the pressure.

In fact, in addition to these exercises, it is very important to do pelvic correction in time, which can be done in a confinement center or a postpartum recovery center. The best time for pelvic correction is 42 days after giving birth. At this time, the mother's body has already recovered, and mothers must seize this golden period.

The best time to tighten your hips is right after giving birth, generally after the baby is one month old.

1. The first thing is to sit in the correct posture. When sitting, the waist should be straightened, it is best to put a lumbar pad behind the back, and lift the center of gravity upwards, so as not to make the weight of the motor power on the buttocks and abdomen, making the buttocks become fatter.

2. Go jogging after meal. After dinner every night, you can go out for a jog, and then relax, which is the best choice, because jogging can burn fat, can achieve a good effect of reducing the buttocks, after running tired, then relax, long-term persistence can achieve good results.

3. Hike or ride a bike. If you're targeting your thick thighs, choose an exercise that focuses on strengthening your legs. By exercising large muscles, such as your thighs and lower back, you'll also increase your overall calorie burn. The best exercises to train the thigh and waist muscles are hiking, cycling (including riding a fitness bike indoors), cross-country skiing, and stair climbing.

4. Take more baths or foot massages. Usually, take a bath about three times a week to promote blood circulation and enhance metabolism, which can burn fat well and have the effect of losing weight and improving body and mind.

5. Pay attention to eating a light and balanced diet. Develop good living habits. It is recommended to avoid eating spicy food, irritating food that is easy to get angry, eat less food with high fat and sugar content, eat a light and nutritious diet, and eat more fresh fruits and vegetables.