To shrink hips after pregnancy and feel like yourself again there are exercises and nutritional guidelines that will help you achieve the body you want. Normally, 2 to 3 months after childbirth, the body stops releasing a hormone called relaxin which caused the hips to widen. This will help also help shrink hips after pregnancy.
New mothers generally have significantly wider hips than before they got pregnant. Regardless of how fit and toned you were before your pregnancy, you will certainly notice wider hips after your baby is born. During this highly emotional time, it is easy to feel overwhelmed by all the changes.
If you are wondering how to shrink your hips after pregnancy, first you must understand that there are hormones behind all the changes. After you give birth, your body gradually adjusts chemically to return to normal. These hormones help you along with your pregnancy and during childbirth. After your baby is born, your body will start to readjust and you will experience a transformation back to smaller hips.
In addition to your hormones normalizing, you can also implement some things that will help your hips shrink faster including exercise and good nutrition.
How Long Does it Take to Recover After Giving Birth?
The postpartum recovery timeline is different for each woman. It can take several months for the body to fully recover although most women feel recovered by 6 to 8 weeks. The Journal of Prenatal Medicine states that some recovery periods may last as long as six months. The transition between pregnancy to postpartum comes with various new symptoms a woman may have questions about.
Help Your Hips Shrink with A Comprehensive Exercise Program
Performing a consistent workout routine after pregnancy will help your whole body, not just your hips. It is not recommended that you excise only target areas. Instead, it is best to exercise all muscle groups to decrease overall body fat percentage, improve balance, keep the core strong, and ensure your cardiopulmonary system stays strong. As you get yourself in the best shape, your hips will naturally follow.
Once you achieve a consistent overall workout routine, you will be able to add targeted exercises that focus on the hips, without abandoning, of course, your whole body routine.
Tone Your Hips with Targeted Exercises
Before starting a new workout routine or diet, it is wise to consult your doctor to confirm that your body is ready to take on the new regimen. You mustn’t force yourself to take on a new diet and exercise program right after childbirth. Your body will be in a much-needed state of rest and recovery. Start gradually and increase the intensity as you go further.
More importantly, relax and have fun! You are a new mommy and should feel extremely happy about your new baby. Becoming stressed about your body is not productive and can affect you and your baby emotionally. Learning how to quickly overcome any type of stress will keep your metabolism efficient and will allow you to sleep well, which are the very things that will help you improve your fitness.
Let’s review some exercises that must be part of your workout routine to stay healthy and get back to your pre-pregnancy hips.
Keep Moving! Use Cardio to Boost Your Metabolism
Engaging in cardiovascular activities that make you sweat promotes healthy blood circulation. As your heart rate increases, there is an increased blood flow that flushes all tissues and organs with oxygen for optimal function (AHA Journals 2022).
It only takes about 20 to 30 minutes of cardio at a moderate intensity level to receive all the benefits. Choose an activity that is fun for you so that you feel enthusiastic about doing it. Swimming, dancing, jogging, and even light walking are all great activities.
Circuit Training
You certainly will enjoy the variety that circuit training offers. This type of training increases your heart rate and engages all your muscle groups at the same time. It involves doing 8 to 10 different exercise stations that target all muscle groups. You move quickly from station to station without resting in between exercises.
You want to aim at quickly performing each exercise for 10 to 25 reps for a duration of 30 seconds to 3 minutes before moving to the next station. For example, you can do 10 to 25 bicep curls followed by 60 seconds of jumping rope and so on.
To keep your routine fresh and exciting, you can swap out the various stations for new exercises and switch up the order in which you do them. There are many ways to set up circuit training, these are some examples:
- Create a routine at home with resistance bands, dumbbells, cardio equipment, and other items.
- Go out to a fitness trail and alternate biking, walking, jogging, skating, etc. with push-ups and squats. You may also bring resistance bands in your pocket.
- Go to the gym and do your sequence on different equipment or do a circuit training class.
It is important that you perform all exercises safely to avoid injuries. Work with a trainer or watch training videos to learn how to perform all activities with the most care. Start with a 20-minute workout and gradually increase the duration to at least 30 minutes.
Daily Walking For Body and Mind
Walking is one of the best forms of exercise. It is also an opportunity to go out in nature with your baby in a stroller. Even light and slow walking are great, the important factor is that you engage your whole body and mind as you are doing performing the exercises. It is easy to get distracted on the phone while walking, which diminishes your engagement and even puts you at risk for falls.
If being outdoors is not your thing, then you may get a treadmill so that you can walk at home.
Resistance Training: Head Lifts, Shoulder Lifts, and Curl Ups
Working your muscles during resistance training increases your strength and keeps your bones healthy. Try these exercises:
Head Lifts: This is a head-raising exercise that is done in the supine position (lying facing upward). It activates the neck muscles and improves cervical movement and the physiology involved with swallowing.
Shoulder Lifts: There are various types of shoulder lifts some performed with or without dumbbells. The exercises allow you to activate your shoulders and upper back by squeezing your shoulder blades together as you go through the motion. It keeps your shoulders strong and your spine supported.
Curl Ups (Sit Ups): This abdominal endurance exercise builds a strong core and helps tone and tighten abdominal muscles. It is usually done lying on your back with your knees slightly bent. You activate the core and abdomen by raising your torso off the floor as you slowly move up and back down to a relaxed position.
Kneeling Pelvic Tilts: This exercise helps to relieve back pain and relaxes the hips. It helps you to gently stretch back muscles while creating a stronger core. Your abdominal muscles and buttocks are also activated. You will be on the floor with your knees bent as you gently move your pelvis up and down.
Kegel Exercises: Since the vagina stretches to an extreme level during childbirth, performing kegel exercises will help you tone the anatomy around your pelvic area. Even if you had a C-section, pregnancy puts a strain on your bladder and pelvis. Kegel exercises help you prevent urinary incontinence and other pelvic disorders. Your pelvic muscles will become stronger and will provide the support your uterus, bladder, rectum, and small intestines need. The exercise involves contracting the muscles of your vagina and bladder similar to when you hold urination.
Rethink Your Nutrition and Make Modifications
When you are pregnant, you spend nine months fueling your body for you and your baby. After childbirth, a complete diet is just as important to support your health and the breastfeeding phase. Good nutrition helps your body recover from the stress your body endured during pregnancy and birth. The right fuel will keep you energetic and healthy so that you can enjoy your baby the most.
According to WebMD, new moms are estimated to need anywhere from 1,800 to 2,200 calories per day in the months following childbirth.
If you are nursing, you will need an additional 500 calories to support it. In addition, you may need more calories if you are under your normal weight, exercise for longer than 45 minutes daily, or if you are breastfeeding more than one baby as in the case of twins. The best way to determine your nutritional requirements is to consult your physician.
Once you have a good idea of your needs, you will be able to organize a nutritional plan that may include supplements such as vitamins and probiotics. Nutritionists suggest that each meal should be full of fruits and vegetables. It is best to limit processed foods and most animal products that may have antibiotics or hormones.
Avoid alcohol, caffeine, refined sugars, white flour, and synthetic products as much as possible. This is especially important when you are breastfeeding and it will also make your exercise routine more effective.
FAQ (Frequently Asked Questions)
Will I be able to shrink my hips back to their smaller size after pregnancy?
You may be able to get back into the size that you were before you got pregnant. However, each woman is unique and responds to pregnancy differently. Generally, after pregnancy, women experience a permanent increase in the size of their hips and feet. By following expert advice that includes exercise and good nutrition, you will be able to return to a healthy weight, but you may or may not look the same.
How can I reduce my hips and thighs after pregnancy?
You will be able to get your hips and thighs in good shape by performing a combination of exercises that include cardio, resistance, stretching, core, and balance. You must exercise all muscle groups to give your body what it needs. Some people think that by targeting only the problem areas, they will be able to achieve results. However, this creates an imbalance because some muscle groups are ignored. Instead, focus on doing exercises that target the whole body as the foundation of your workouts. Then, if you want to do additional work to target specific muscles, you may do so, but never abandon a whole body workout routine.
How long will it take for my hips to go back to normal after pregnancy?
Each woman recovers from pregnancy in their unique way. It generally takes several months before you start to look and feel like yourself again. The important factor to keep in mind is your readiness. Childbirth starts an important phase of bonding with your baby. Plus, your body takes weeks to recover from the physical trauma experienced during delivery. Not to mention the emotional and mental balance you must regain.
Starting an exercise routine takes focus and energy. It is best to approach a new workout program only when you are mentally ready to do so. The most important thing is for you to be relaxed and happy so that you can provide your baby with the best care. If you are stressed about your physical condition, it will be much more difficult to lose weight. In addition, stress hormones will affect your baby if you are breastfeeding. Giving birth to a human being is a tremendous undertaking, so give yourself a break and approach fitness with a fun attitude. Eventually, with consistent exercise and good nutrition, you will start to see changes at your own pace.
How do models and celebrities get back in shape after pregnancy?
When we pay attention to celebrities it seems like they easily get back into shape after pregnancy, but this is far from true. Models and celebrities often achieve extreme results because they work closely with fitness trainers, nutritional counselors, chefs, nannies, and personal assistants to help them return to their pre-pregnancy fitness level. It indeed takes a village to get quick and extreme results! You may find that some may even resort to cosmetic surgeries and other aesthetic procedures. Regardless, the key is consistency and focus. You too can achieve great results by following a consistent exercise and nutrition program.
How many inches can I expect my hips to widen during pregnancy?
When you are pregnant, your body prepares for a baby to be able to go through the birth canal. Your pelvis bone structure changes which widens your hips. It is not fat that is making your hips wider. Although the change to the bone structure is minimal, it still results in a permanent widening of your hips. Some women notice the change while others don’t. Various factors play a role including genetics. When it comes to knowing how many inches you can expect your hips to widen, there is no general guideline that applies to women. If you can see how your mother and sisters changed after pregnancy, it could provide you with a good indication of what you can expect.
How can I get my attractive curves back after pregnancy?
Women are embracing their curves nowadays. Since your body goes through many changes during and after pregnancy, the best way to achieve the attractive curves you had is to be consistent with a comprehensive exercise and nutrition program.
