How to shrink the hip bone after childbirth

Every woman's diet during pregnancy is relatively nutritious, so while providing nutrition to the fetus, she also absorbs some nutrients herself. Once you absorb nutrients, your body will gain weight, especially after childbirth, when the body is prone to obesity. The hip bones are also very large after childbirth because of overnutrition in the body before childbirth. How to shrink the hips after giving birth?

1. After the confinement period, wear a belly band and tight jeans.

2. Strengthen aerobic exercise and take more walks, ensuring more than 1 hour each time, at least 3 times a week.

3. Control your diet reasonably and pay attention to controlling your appetite.

4. Drink more water and eat more fruits. 5. In fact, a big pelvis is a good thing. It makes your waist look very thin, sexy, and perfectly proportioned.

5. You can do some exercises. Put your legs together, support your body with your hands on the wall, straighten your legs, stretch your hips outward for 10 seconds, then move them closer to the wall for 10 seconds, and repeat. It can not only sculpt the hip curve, but also tighten your abdomen. Your lower abdomen will gradually become flat. It is best to have an elastic rope or skipping rope to assist. If not, you can do it with bare hands.

6. Open your feet shoulder-width apart and step on the elastic rope. Hold the rope with both hands on your shoulders, squat down with your hips so that the thighs and calves are about 90 degrees. Maintain the static position for 8 seconds and then stand up straight. As for how many times you should do it, please adjust it according to your personal situation.

In addition, specially designed postpartum exercises not only help to restore the body shape, but also have a restorative effect on the surrounding organs that have been compressed for a long time by the enlarged uterus due to pregnancy, such as the gastrointestinal tract, bladder, and blood circulation. However, when mothers do postpartum exercises, they must proceed step by step according to the recommended number of days and do it according to their ability. If the wound after delivery is large or if the mother had a caesarean section, it is best to consult a doctor first.

Postpartum exercise schedule

1. Ankle exercises. Time: First day after delivery. Method: Lie flat on the bed with your heels touching the floor, stretch your toes, touch the soles of your feet together, and bend your feet.

2. Breathing exercises. Time: First day after delivery.

Method: Lie flat on your back and relax your whole body. Bend your knees, use your abdominal muscles to take a deep breath through your nose, and exhale slowly through your mouth.

3. Correction of rectus abdominis separation. Time: First day after delivery. Method: Do the breathing exercise at the same time. When exhaling, raise your head but do not raise your shoulders. At the same time, use your clasped hands to push the rectus abdominis toward the midline. When inhaling, return to the original position and relax your abdomen. Do not raise your shoulders.

4. Pelvic rocking. Time: First day after delivery. Method: Lie flat on the bed, arch your back slightly, lift your pelvis upward and sway left and right. It can correct lordosis and low back pain.

5. Neck exercises. Time: The second day after delivery. Method: Lie flat on your back with your limbs straight. Bend your head forward so that your chin is close to your chest, and then slowly lower your head.

6. Chest exercises. Time: Starting from the third day after delivery. Method: Lie on your back with your body and legs straight. Inhale slowly, expand your chest, contract your abdominal muscles, press your back tightly against the ground, hold for a while, then relax. Repeat 5 to 10 times. Purpose: To help chest muscles contract and prevent breast sagging.