Pregnancy can take a toll on the body, affecting not only your weight but also your muscles and joints. This is why exercise is often recommended after giving birth to your child. It helps to promote weight loss, boost energy levels and improve your mood. While many women focus on the abdominals, it's also important to work other areas of the body, such as the hips.
Leg Slide
The leg slide is one of the more common exercises used after giving birth. It not only works the hips, but also helps to tone the legs and abdominals. Lie on the back with your legs at a 45-degree angle and your feet firmly planted on the floor. As you inhale, extend the left leg straight, pressing the heel of the left foot away from the body. Exhale and return this leg to its original position. Repeat for the right leg. Do five to 10 sets for each leg a few times a day.
Hip Flexor Stretch
Most often used during pregnancy, the hip flexor stretch can also be incorporated into your postpartum workout. Lie down on your left side, bending your knees to a 45-degree angle. With outside of your left knee firmly planted on the floor, lift your right knee up and place the sole of your right foot on the floor just below the butt. Place your right hand on the inside of your right thigh and gently press. Hold for 30 seconds and repeat for the other side of the body.
Bridge
Though the bridge exercise is typically used to target the abdominals, the pose also works the buttocks and hips. Lie on your back with your arms at your sides and your legs bent at a 45-degree angle. Pressing your arms and feet into the floor, lift your hips off the ground until the thighs, pelvis, abdominals and chest come into an angled line, running from the knees to the shoulders. Hold this pose for three full breaths and return your buttocks to the floor. Repeat five to 10 times a day.
Tiger Pose
Another potential addition to your postnatal workout is a yoga posture known as tiger pose. This posture works the hips, thighs and abdominals while toning the vaginal passage after childbirth. Start off on your hands and knees with your wrists in line with your shoulders and your knees in line with your hips. As you inhale, lift the chin and tailbone, allowing the belly to drop and the spine to arch slightly. On your next inhalation, extend the right leg straight out behind you and then lift this leg from the hip. Exhale and bend the right knee, pulling it toward your chest as you round your spine. Return this knee to the floor and repeat for the other side of the body.
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