It is evident that one of the main concerns that women have after the birth process is to be able to recover the silhouette that you had before. And of course, you cannot expect this to be achieved in a short time and earn a lot of sweat and work on your part. That is why we will tell you how you can recover the figure after pregnancy.
The buttocks are a vitally important part of our body that may have changed a lot during pregnancy. But they are also a difficult area to work with and getting exercises that focus on this area can be very complicated for some women. But worry no more you have come to the right place and we will tell you everything you need to know.
How does pregnancy affect the female figure or silhouette?
Our body undergoes many changes during pregnancy, some internally and ranging from hormonal, to those that can be visible to the naked eye. And this is perhaps the one that affects us most as women, to see how our body was after childbirth. Although you have previously done exercises during this stage to increase the buttocks these will be affected.
And now we can appreciate many flaccid areas without muscle tone such as in the belly, legs or buttocks. And even then, the changes do not stop happening and our breasts become larger due to the production of milk in lactation. But in any case, if we want to start a routine so that our body returns to its original condition, it is necessary that you consult your doctor first.
Are butt exercises effective in regaining figure after pregnancy?
As we already mentioned, the buttocks are a very difficult area to work with and it is very difficult to find the right exercise that focuses on this area. But once you find them and apply them with discipline you will see very good results in a short time. Remember that the results will also depend on acquiring healthy eating habits.
How long does it take to recover the figure?
It is important that you understand that the process your body has just gone through has left sequelae that can take a long time to recover. In addition, each body is different and some women can have results in a short time and others can take much longer to recover the silhouette they lost with pregnancy.
Another factor that can affect the results is the time you use to perform the exercises and that you do them correctly. Dedication is very important and therefore you cannot expect that just by doing the exercises once or twice a week your body shows the silhouette you want.
Best buttock exercises to regain figure after pregnancy
We are going to offer you a set of exercises that you can perform for your buttocks and thus be able to burn fat and recover the figure you had before getting pregnant. It is not necessary that you do them all in the day, but you can combine them and thus achieve results in less time. Remember to hydrate during and after exercise, water is a very important factor.
Bicycle
The bicycle is an excellent aerobic exercise that in addition to raising your heart rate will allow you to burn calories. It acts directly on your legs and buttocks, strengthening the muscles of this area and recovering their muscle tone. It is recommended to do this exercise every day for 20 to 30 minutes.
Scissors
Another exercise that focuses on the buttocks area and abdomen are scissors, this exercise is performed lying on the floor and raising the legs. Once in this position you must move your legs from left to right so that they cross in the center. You can vary the intensity level of the exercise by lowering or raising your legs by doing 3 sets of 10 to 15 repetitions.
Raising and lowering the kneeling leg
The following exercise focuses directly on the buttocks and its frequent practice can generate results in a short time. What you should do is the following get on your knees on a mat and get in position as if you were a horse.
The next step is to push your leg back and elevate it, while contracting your gluteal muscles. This exercise can be done 10 times for each leg and do three or four sets, everything will depend on your level of resistance.
Squats
Squats are another excellent exercise, not only for your buttocks but also for your legs and also raises the heart rate. Stand in front and put your legs open, now put your hands on your head and lower your buttocks so that they reach a medium height. You should not reach the ground; this will offer some resistance to exercise by focusing the buttocks.
Stairs
Perhaps one of the exercises that can most help the lower middle part of your body to tone up more quickly is undoubtedly going up and down stairs. With this exercise you will achieve that your buttocks gain more muscles. The same will happen in your legs, but you must be careful when performing this exercise, because if you overtrain you can suffer very strong pain the next day.
Sumo squats
Last but not least is another exercise that also focuses directly on the muscles of the buttocks. And it is none other than the sumo squat, to perform this exercise you must stand up with your legs open. Now you must lower your buttocks as if you were going to sit up to the height of your knees. It is important that you keep your back as straight as possible, stick out your chest and keep your shoulders back. If you want you can use your hands to offer greater resistance, you can do between 15 to 20 repetitions in 3 or 4 sets.
