Exercises for the butt and thighs
Problems with the hips and buttocks after childbirth
Immediately after childbirth, almost all women notice some changes in their hips. First of all, the reason is the hip bones, which spread apart to facilitate childbirth. As a result, even if a woman has not gained extra weight, her butt becomes wider. So what exercises for the butt and thighs are suitable for her?
During pregnancy and lactation hormonal changes take place in the body, which provokes the accumulation of fat. Primarily the buttocks are affected. Get rid of excess weight after childbirth is quite real.
In connection with the rapid growth and weight gain often another unpleasant problem – stretch marks. They are removed with the help of cosmetic procedures.
Exercises for the butt and thighs after childbirth: how to return to their former forms
First of all, you need to understand that you should not start exercising immediately after childbirth. The first 5-8 weeks after natural childbirth and 8-12 weeks after cesarean section should be a pause in training.
When your state of health allows you to start exercising, you should decide on a training program. Exercise after childbirth includes a limited set of exercises. This is due to the fact that many classic exercises can now cause damage. For example, with diastasis and weakened pelvic floor muscles, you cannot perform squats. To avoid mistakes that can cost your health, it is better to contact the trainer of the online course. The standard training program includes exercises suitable for young mothers.
The gentlest and most natural way to give a load on the butt is walking. Regular and prolonged walking will prevent your thighs from growing to undesirable sizes, as well as give them shape.
Exercises for the buttocks after childbirth from gymnastics will also help in the fight against excess weight. For example, the abduction of the legs backwards:
- Stand straight, hands on a support (wall, bollard, horizontal bar).
- Swing your leg backwards.
- Stay in the farthest point for as long as possible.
- Do the exercise in turns on different legs.
At the intersection of gymnastics and yoga is the exercise “Boat”:
- Starting position is lying on the stomach.
- Extend your arms forward.
- Raise arms and legs upwards as much as possible.
- Execute the exercise several times.
To increase elasticity, exercises for the butt after childbirth that have their roots in yoga are suitable. For example, the “garland pose”:
- Starting position – squatting, feet together.
- Place your hands in front of you.
- Put your elbows on your knees and spread your legs.
- Hold this position for a few breaths.
Reduce the size of the ass will help cardio. You can start jogging or other types of exercises can be only if you make sure that there are no contraindications to them. You should start with small loads and increase them gradually, listening to your body.
What else can I do to get back in shape after childbirth?
In addition to physical activity for a more effective recovery is recommended to apply a number of additional measures:
- adherence to a diet;
- performing cosmetic procedures;
- Masks and wraps.
These measures will help to consolidate and complement the results obtained as a result of exercising.