The most effective way to slim down your legs and buttocks after childbirth

Many women know that after giving birth, the most painful thing is getting back in shape. The nutritional supplements during pregnancy make the body fat. After giving birth, the mothers continue to supplement the nutrition without exercising, which leads to serious body shape distortion. When faced with this kind of situation, what many mothers want to do most is to quickly slim down their legs and buttocks. Here are some tips for you.

1. Single-leg squat

Stand with your feet together, arms extended forward to shoulder height, and then lift your right foot (see Figure A). Sit back as if there is an invisible chair underneath you (see Figure B). After three breaths, return to the starting position. Do 10 times for each leg and repeat 3 sets.

2. Horse stance jump with dumbbells

Hold a dumbbell in each hand, hanging at both sides of the body with your palms facing each other. Step forward with your left foot and lower your body into a horse stance (see Figure A). Jump up, quickly switch legs so that the right foot is in front and the left foot is behind (see Figure B), and land on the ground in a horse stance (see Figure C). Repeat 10 times with both feet. Do 3 sets.

3. Walk on tiptoe while carrying your weight

Hold a heavy dumbbell (such as 4 kg) in each hand, hang them on both sides of the body, then walk forward on your heels (if there is not enough space, you can walk in circles) for one minute.

4. Leg stretch with up and down drop

Stand on a 15 cm high box, holding a light dumbbell (1 to 2 kg) in each hand hanging on both sides of the body (see Figure A). Step back with your right leg into a horse stance, with your knee as close to the ground as possible, while your hips drive your body forward (see Figure B). Return your right foot to the box and do the same with your left foot, 10 times per leg, for 3 sets.

5. Bend your knees and swing the kettlebell

Grab a kettlebell in one hand (or both), bend your knees and press your hips together, making a 45-degree angle to the floor, and swing the kettlebell back and out between your legs as you squat (see Figure A). Keeping your arms straight, stand up, using the upward force of your hips and thighs to swing the kettlebell toward your chest (see Figure B), then squat down and swing the kettlebell back between your legs.

6. Balance ball with bent legs

Lie on the ground, bend your knees, lift your hips, place your feet on a balance ball, forming a straight line from your shoulders to your knees (see Figure A), bend one knee to your chest (see Figure B), hold for 3 breaths, then put it down and bring the other foot to your chest. Repeat 10 times on each foot, and do 3 sets.

7. Vertical Dumbbell Squat

Place a dumbbell vertically at your chest level with your hands covering the top of the dumbbell (see Figure A). Tighten your abdominal muscles, lower your body, sit your hips back, and keep your knees close to the ground but your back straight, looking forward (see Figure B). Pause for two breaths, then stand up and return to the starting position. Repeat 10 times and do 3 sets.