Working out after pregnancy will help you lose weight all over your body, including the hips. Exercise after pregnancy has other benefits too, such as improved mood and lower risk for postpartum depression. If you want to have slim hips after childbirth, combining strength training and cardio exercises will help you accomplish your goals.
If you want to lose hip fat, you need to lose fat all over the body, including the hips. Cardio activity will help you accomplish this. Most women need to wait at least six weeks before starting cardio activity after pregnancy; however, discuss a safe time to start with your doctor. If you had a C-section or complicated vaginal birth, you might need to wait longer. Start out with moderate activities, such as walking, biking or participating in water aerobics class. As you get stronger, select vigorous activities, such as jogging or running.
An effective approach for slimming hips after childbirth is circuit training. Circuit training allows you to alternate hip toning exercises with cardio activity. For example, start out with the traveling squat exercise. Then, alternate to an intense activity, such as jumping rope, jogging or running. Select a new exercise, such as the side jump, then alternate back to intense activity again. Continue this rotation for at least 30 minutes.
The traveling squat kick is an effective exercise for toning your hips during circuit training sessions. Start out in a standing position. Place your hands on your hips. Slowly kick your left foot in front of your body. As your left food returns to the ground, lower into a squat position. Repeat this exercise 15 times on each side of your body.
Another effective exercise is the side jump. Start out in a standing position. Slowly jump about 3 feet to your left, landing with your knee slightly bend on your left leg. Then, jump 3 feet to your right, landing with your right leg slightly bent. Continue this rotation until you’ve completed 15 repetitions on each side of the body.
Eating a low-calorie diet after childbirth will help you shed fat and slim your hips. Select foods that are low in calories and high in nutrition. For example, fruits, vegetables, lean protein, low-fat dairy and whole grains are a few options. Some foods, such as avocados and olive oil, have a positive affect on your metabolism, according to CBS News. Foods rich in omega-3 fatty acids, such as salmon, flaxseed and walnuts also affect your metabolism positively, according to “Fitness” magazine.
- “Fitness” magazine; The 10 Best Foods for Flat Abs
- CBS News; How to Buckle Down on Belly Fat; May 2009
- “Fitness” magazine; 10 minute Hips Workout
- MayoClinic.com; Exercise for Weight Loss; December 2009
- Centers for Disease Control and Prevention; Physical Activity for Everyone; Healthy Pregnant or Postpartum Women