To begin to do fitness after childbirth Fitness after giving birth - only with the permission of the doctor   you need to slowly, carefully, and only when you're really ready for it. There are some rules that will help you regain good physical shape without harm to health, and with maximum pleasure.

Necessary:

• Get permission is fitness after birth by a doctor. Your well-being can be a very accurate indicator of health status, but do not rely solely on him - listen to the experts.
• Write goals that you want to achieve, doing fitness. The likelihood that you will stick to your fitness program is greatest if you are specific and fixed on the paper target.
• Eat right, including, eat at least five servings of fruits and vegetables a day.
• There are 4-5 times a day, in small portions.
• Objectively assess their level of physical fitness before embarking on a busy day. So you can set realistic goals and avoid overexertion.
• Choose healthy snacks: fruit smoothie or ice cream instead of chocolate or a handful of nuts instead of cookies.
• Always perform stretching exercises before training.
• Slowly increase the intensity of your workouts. One of the most common mistakes of young mothers - start training very actively, as soon as possible to get rid of the accumulated during pregnancy excess weight. Enthusiasm goes a few days or weeks, and women not soon return to fitness.
• Strive for diversity. If you every day are doing the same exercise, you will soon get bored and you'll use any excuses to skip training. Alternate different types of loads; do today - in the gym tomorrow - at the pool the next day - in the park, and so on.
• Work together with your friends. Team spirit works wonders, does not relax, give in to laziness and lay on the couch at home rather than go to fitness.

Not necessary:

• Overexert. Your body has not completely recovered after giving birth, and no need to demand too much of him.
• Skip breakfast. If you want, you can skip dinner, but not the first meal - it stimulates metabolism Improves metabolism and losing weight without dieting   and provides you with energy to a large part of the day.
• Refusing stretching exercises Stretching exercises - Be careful . Perhaps they seem boring to you, but stretching exercises help to reduce tension in the muscles, prevent damage, improve blood circulation, and increase range of motion.
• Enough sleep. Studies show that lack of sleep can destroy almost any attempt to reduce weight. It also reduces the concentration and causes symptoms similar to the symptoms of glucose intolerance Glucose: The energy source .
• Set unrealistic goals. The normal pace of weight loss - minus 500 g per week. Do not expect to be able to lose weight in a few weeks - will be waiting for disappointment, which often destroys motivation. Focus on child care - it requires a lot of energy and helps to greatly reduce the weight.
• Compare your results with others. If your girlfriend after giving birth in three months lost 10 kg, and you can not lose 5 kg for six months, it does not mean that you're lazy or do something wrong. All people are unique, and the rate for each of the body - their own, so grow thin at their own pace.
• Surrender. When you feel that you do not get that weight is in place, talk with friends, listen to lively music or watch a motivational movie, try a different type of loads, but would not give up.
• Forget to reward yourself for successes. Be sure to buy yourself a small gift, or go for a walk to places of interest as a reward for achieving the objectives.

And further. Getting to fitness after birth, be flexible - the life of a young mother is dynamic and if you have to rebuild the training schedule, select a new type of load - do it. Be willing to try new things, and do not expect that it will be easy - no, no; but it will definitely be very interesting.

Excess fat on the hips can be removed following the general principles of weight loss, such as eat less and move more. Burning calories through cardio and creating a caloric deficit by consuming them less than your body uses, make your body burn fat. You'll look slimmer everywhere, including your hips. You can also perform exercises to tone the muscles of the hips and sides to make them look thinner.

Squatting with raised heels

• Perform the squat with their heels to tone the thighs, hips and lower legs. Stand with your feet wider than shoulder-width apart, toes should be directed outwards at an angle of 45 degrees. Lift the heel 1-2 inches off the floor.
• Pull direct hand in hand, holding them at shoulder height, palms down. Straighten your back, tighten your tailbone and tighten your abdominals. Bend your knees to squat down to the position. Keep your knees in line with your feet.
• Transfer the weight of the body on the toes legs straighten legs to complete the exercise. Perform two to three sets of 12-15 exercises three or four times a week.

Cardio

• Perform moderate cardio for at least 30 minutes as a lot of times a week. Examples of such exercises are biking op flat surface, brisk walking and playing doubles tennis. Use cardio, such as stationary bikes, treadmills and orbitreki. These exercises not only burn calories, but forced to work all the muscles around your hips.
• Do cardio for 60 minutes or more as often as possible during the week for better health, namely enhanced calorie burning and rapid weight loss.
• Increase the intensity of your cardio to a higher level at least a few days a week. Running, single tennis and biking on hills - are examples of a higher level of activity. Train in a rhythm of 30-45 minutes most of the week.

Calorie restriction

• Use a calorie counter to determine the amount of daily calories.
• Subtract 150 calories from your daily calories to set a goal to achieve the desired level. The reduction of 150 calories per day How many calories a day you need to lose weight - everyone has their own rate   It can double the weight loss that you achieve through exercise. One jar of soda contains 150 calories, the same amount found in three small chocolate chip cookies. Trim himself snacking sweets such that calories are not stored directly on your sides.
• Keep a log of food you received and write to all of you eat. Aim for your goals and avoid desserts and foods low in nutrients, such as cookies.