Exercises for Hips and Buttocks After Childbirth

Exercises for buttocks and hips

Problems with hips and buttocks after childbirth

Immediately after childbirth, almost all women notice some changes in the hip area. The primary reason is the hip bones, which spread sideways to facilitate childbirth. As a result, even if a woman hasn’t gained extra weight, the buttocks become wider. What exercises for the buttocks and hips would be suitable for her?

During pregnancy and breastfeeding, hormonal changes in the body provoke fat accumulation. The buttocks are the first to suffer. Losing excess weight after childbirth is quite realistic.

Due to the rapid growth and weight gain, another unpleasant issue often arises – stretch marks. They can be removed with cosmetic procedures.

Exercises for Buttocks and Hips After Childbirth: How to Regain Former Shape

First of all, it’s important to understand that you cannot start exercising immediately after childbirth. During the first 5-8 weeks after natural childbirth and 8-12 weeks after a cesarean section, you need to take a break from workouts.

When you feel ready to start exercising, you need to decide on a workout program. Postpartum exercises include a limited set of exercises. This is because many classic exercises can be harmful at this stage. For instance, with diastasis recti and weakened pelvic floor muscles, squats are not recommended. To avoid mistakes that can impact your health, it’s best to consult a trainer from the online course. A standard workout program includes exercises suitable for new moms.

The gentlest and most natural way to give your glutes a workout is walking. Regular and prolonged walking will prevent your thighs from growing to unwanted sizes while also shaping them.

In the fight against excess weight, exercises for the buttocks from postpartum gymnastics can help. For example, leg raises to the back:

1. Stand straight, hands on support (wall, cabinet, pull-up bar).
2. Swing your leg back.
3. Stay in the farthest point for as long as possible.
4. Perform the exercise alternating on different legs.

At the intersection of gymnastics and yoga stands the “Boat” exercise:

1. Starting position – lying on the stomach.
2. Stretch your arms forward.
3. Lift arms and legs as high as possible, hold this position.
4. Perform the exercise several times.

To increase firmness, exercises for the buttocks postpartum, rooted in yoga, are suitable. For example, the “Garland Pose”:

1. Starting position – squatting with feet together.
2. Fold hands in front of you.
3. Press elbows against knees and spread legs.
4. Hold this pose for a few breaths.

Cardio workouts can help reduce the size of your buttocks. You can start running or other types of exercises only after ensuring that there are no contraindications. Start with small loads and gradually increase them, listening to your body.

What else can be done to restore shape after childbirth?

In addition to physical activity, a number of additional measures are recommended for more effective recovery:

• following a diet;
• performing cosmetic procedures;
• massages;
• masks and wraps.

These activities will help consolidate and complement the results obtained from performing physical exercises.