7 secrets to return to being sexy after childbirth

Once we return home with our baby in our arms and we face our new "reality", we fight to put everything back in its place so that calm and blessed normality return

In pregnancy, we totally ignore ourselves and, when it comes to an end, we discover ourselves as mothers. Once we return home with our baby in our arms and face our new "reality", we fight to put everything back in place soon so that calm and blessed normality return.

Once your baby is taking the rhythm of home and you already feel more comfortable as a mother, we will be able to return to where we are in our own development and growth as a woman, because, yes, your son is very valuable and important, but you too, so we're not going to neglect it, right?

1. Give yourself time in time

One of the things that most concern and make women feel that they have just given birth is their weight and the radical change in their figure. Give yourself time, be patient with yourself and remember that it took you nine months to form a perfect little person in your belly. You did an extraordinary task! So, at least, it will take another nine months to get back on track.

It may interest you: How does your baby feel when you have sex during pregnancy?

There will be who will achieve in a few months his figure as he had before getting pregnant and others that take years, and even more that never achieve it. Do not lose sight of the fact that it is not a competition and that they do not award diplomas to achieve it. If you want to recover you will achieve it, again you will see the same or better than before pregnancy. Well, that answer you will find in the gym, in eating nutritiously and in your genetic history. Just remember to be disciplined, constant and give yourself time.

2. Where possible, rest

The principle of the recovery of your body and your mind to perform in your triple role as mother, wife and woman is to rest. Look for sleep, take naps while your baby also rests. Eat nutritiously and, please, do not run out or be overwhelmed! Breathe, calmly go that what we are doing is very important and vital for you and yours.



3. And where was the makeup?

You will feel much better and an excellent spirit if you give yourself a little attention: embellécete with a light and natural makeup, you will see that immediately your mood will go through the roof. Between the joy of having your child and feeling full as a woman, I assure you that you will see yourself radiant!

4. Do not hide your body

Maybe your body is still a little inflamed and nothing remains as you want, but do not get in or hide in pajamas, blouses, slacks and other loose factions that do not discipline the body and, on the contrary, they favor to take any form except the one you want.

Put on a loose dress but with a waist that feels good and suits you. It is a good remedy that will help you bypass the famous and so feared postpartum depression because you will be very busy with your beautiful son, your husband, your home, your work and putting a lot of effort into your new and improved image.

5. Hair and skin to the point

Pregnancy can cause some extra wear on skin and hair, so you have to pay double attention to make them beautiful again.

As for the skin, the natural and frequent consequence are stretch marks. There is no other: exercise once the doctor authorizes it, have a healthy diet and low in flours and soft drinks (sodas), and do not forget to add a good anti-stretch mark cream.

For hair, if necessary, a good cut to renew it and once a week apply coconut oil before going to sleep, you will see that your hair will gradually become moist. Eat one jelly per week or some product with collagen; In hair, feet and even nails the results will be seen.

6. Our secret: a fajilla

To discipline this powerful body! No hard and extreme strips, remember that we are going little by little, so choose something soft and elastic that gives you good support, confidence in the belly and that allows you to perspire.

7. Get out of the house! With all the above, my dear friend, you are ready to go out and conquer the world. You will be a beautiful mom! Without neglecting your little one, take up the relationship with your husband, take time to go out as a couple - a little while at least - to walk or have an ice cream, take your hand and long live love! They are a family now, and you are a beautiful and happy woman.

5 exercises to reduce the fat of the buttocks

Showing firm and fat-free buttocks is not a thing of the other world; however, it is a "hard to crack" zone. The excess of fat that is deposited in hips, buttocks and thighs, can favor the appearance of hemorrhoids, varicose veins and cellulite. Therefore, it is important to prevent with exercises to reduce fat in the buttocks.



According to my oipenion these 5 exercises will help you burn fat and look firm buttocks.



1.- Squatting. It is considered the best exercise to tone legs and glutes. You can do them using a barbell, a pair of dumbbells or using your body weight as resistance.



Start by standing with your legs spread at shoulder height. Tilt both legs at the same time and lower your buttocks to the ground, without touching it. Hold this position for a second and then push yourself with both legs to resume the initial position. Make sure your knees do not get hurt while doing it.



2. Half squat. Stand with your feet shoulder-width apart, your back straight and your butt a little out. Leave your chest straight, with the abdomen firm and look straight ahead. Flex your legs at a 90 degree angle. Perform three sets of 15 repetitions.




3. Hip extensions. Lie on the bed so that your legs are hanging by the edge. With the muscles of your buttocks and thighs lift both legs at the same time until they are at the same height of your hips. In this position, he raises one leg over the other and begins to alternate the leg that is higher in a movement similar to the kicking that takes place when swimming. You have 3 repetitions of 20 kicks.



4. Lifting backwards. Stand up with your hands in front or at the waist and simply lift one leg back (as far as you can reach) from there on you have 2 sets of 10 repetitions per leg. If you have problems with balance, you can hold the wall or a chair.



5. Skating. If you prefer something more extreme and you do not like the repetition exercise, the skates can help you to remove the fat from your buttocks without realizing it. Roller skating is one of the most complete exercises for legs, glutes and waist. Skating also helps you improve your cardiovascular health and forget about stress.


For people who have the body in "pear-shaped", the gluteal area is the first where fat accumulates when you gain weight and is the last place you leave, so changes in your body will be gradual , do not despair.
If you practice these exercises to reduce fat in the buttocks and enrich your diet with fiber, you will achieve it.

How to burn fat from the lower back

The fat located in the lower part of the back is never welcome, especially when it hovers just above the pants, forming a kind of frightening michelin. Excess fat in the lower back area is often an indicator of excess fat throughout the body in general.

Reducing the fat of the lower back on its own is not possible, but reducing fat in general, yes. By combining a regular cardiovascular exercise (minimum 3 times per week) with strength training exercises focused on the muscles of the lower back, we will be able to minimize excess body fat. Losing excess fat by toning the muscles in this area will help you get a more defined and sexy back.

Step 1: cardio

Do cardiovascular exercise to burn excess fat. Focus on exercises that require whole-body movement, such as running, swimming, brisk walking, biking or rowing. The American College of Sports Medicine recommends that overweight adults should increase their activity to 45 minutes of exercise per day to increase weight loss and avoid regaining it after a certain time.

Step 2: superman

Make supermans. Lie face down on the floor, with your legs together and fully extended and arms extended above the head. Stabilizes the abdominal muscles, contracts the lower back, and at the same time raises the arms and legs off the floor. Hold the position for about five seconds, and then relax.

Step 3: dead weight

Do dead weight reps with stretched bar and legs. Place a loaded bar on the floor, and stand with your legs slightly apart and your shins against the bar. Keep your legs as straight as possible, bend your waist forward with your abdomen tight, chest forward and back arched. Hold the bar with a pronation grip. Keep your arms relaxed, lift the bar by turning your hips upright with your back straight. Lean forward to return to the starting position.

Step 4: good morning

Make good morning. Stand with your feet slightly apart, and place a bar on your back and shoulders, holding it with your hands. Hardens the torso and contracts the abdominal muscles. Keeping your back straight, bend your torso forward until you feel a stretch in your hamstrings. Lift the torso to return to the starting position.

Step 5: lumbar in a Roman chair

Make lumbar. Stand face down in a Roman chair, with your ankles under the roller pads and the pubic bone of the support platform. Put your hands together in front of your head or chest and start with your head facing the ground. Lift your torso until you get into a completely horizontal position. Hold for a few seconds and then slowly lower to the starting position. To increase resistance, hold a weight disc resting against your chest while doing the exercise.

Perform 3 sets of 8 to 12 repetitions of each of the exercises we have mentioned. You can do this circuit of exercises up to 3 times a week, combining them with exercises to work the rest of the muscular areas of the body.

The right way to exercise at a gym

The routine you should follow in the gym to start getting fit

When a person joins the gym and has just played sports, you can have many questions and doubts about how you should train, what exercises you should do, if you must follow a specific order in terms of exercises, how often you change your routine.

If we do not have all (or most) of these clear issues, we may not achieve our goals, injure ourselves or, worse, end up leaving the gym and practicing sports in a short time. And these tips are equally applicable whether we are going to start training in a gym or if we are going to train in our house.

The importance of structuring a routine well, especially if you are a novice

Organize your routine well, choose the exercises and especially the order in which you perform, is one of the most important parts when training. And if you are a beginner and you are starting in the gym, it is even more important, since it will be basic in the achievement of the goals that you set and in the possibilities of abandoning in case of not observing any progress.

As a general brushstroke, the best way to structure an exercise routine would be to start with the multi articular exercises (which are the ones with the most muscle mass going to be involved in the movement) and end with the analytical or isolated movements (which are those in which only one muscle is worked, for example, a biceps curl).

Basic conditioning routine: what should we do the first weeks?

We start from the assumption that we have never trained before or that we have been without sports for a long time (years) and we want to get fit to have healthier habits. What should we do?

The best way to start during the first weeks (we are talking about a period between six and eight weeks at least) would be to opt for a full-body type routine with the goal of greasing our entire body and get used to the exercise. This type of routines are often used to adapt newcomers to the gym or for those who have been injured and begin to readjust to physical exercise.

Within these first weeks, we will work with light weights that we will increase progressively as our muscles become accustomed to the requirement of training, to avoid also, as far as possible, the dreaded laces.

The importance of learning the technique of exercises well

As novices we are, there will be exercises that we do not know how to perform, and therefore it is important that before launching ourselves to deepen the training and add volume and intensity, we learn correctly the technique of the exercises with which we are going to work, with the In order to prevent injuries and setbacks that impede progress or that directly force us to stop because we have been injured.

In addition, by learning the technique of the exercises, we can obtain better progress than if we made them "half-heartedly".

Knowing the basic exercises

Within the exercises with which we will be able to work, there is a group of them that are known as "the basics", since they are the basis of any training and they are the ones with the most muscle mass involved in their execution (and those that more strength they will provide us).

Press bench

The bench press is the star exercise, along with the push-ups, when we talk about working the chest. In addition, it is an exercise that will also work on our shoulders (especially the anterior portion) and the triceps (for example, the closer our grip is, the more the triceps will work).

Dominated

Classic exercise and that, whenever possible, should not be missing in any routine because of the large number of muscles involved in it. From our forearms and hands to work the grip to our legs to avoid the rocking, the dominated are, possibly, the exercise that more muscles works.

However, and because it is not easy to perform correctly and its progression is usually slow compared to any other exercise, it is an exercise that is loved and hated in equal parts by people who are dedicated to training .

Military Press

This exercise can be done with both bar and dumbbells, and will allow us to perform a very interesting shoulder job. In addition, if we do it with bar and feet, we will also recruit our core muscles to prevent backstrokes and back arches.

Rowing with barbell / dumbbells

Great exercise to gain strength and density in the back and that allows a great transfer of benefits when performing pull-ups. For those who can not do a domina, I recommend that you start working with this exercise.

Squatting

The star exercise when we talk about working the undercarriage, and one of the most debated has focused on the technique: should pass the knee or not the toes, we must do deep squat or not, the tips of the feet towards the front or slightly to the outside.

Dead weight

This exercise is classified as a back exercise and those who see it as a more focused exercise to the femoral or gluteal area. In any case, it is an exercise that also involves a large muscle mass and that will allow us to do a good job and obtain good progress if we incorporate it into our routine.

But not all are good news. The deadlift is an exercise that requires a specific technique to avoid injury. It is very common to see people who bend their backs when they begin their uprising or who during the tour have to "chep" or even perform lumbar hypertension in the final part of the movement. We must pay close attention to our back because it is very easy to injure ourselves if we do not do things right.

Combining strength and cardio in the gym

And if we talk about combining strength and cardiovascular training in the gym, there is one word we should keep in mind: HIIT. The HIIT training will allow us to combine strength and cardiovascular training within the same training, with the great advantage of greatly reducing the time we need for our routine.

But if you are newbies, do not obsess with this type of training, since you could easily get injured by not being used to high intensity workouts. Go introducing it little by little into your routine, and you will see the benefits that come with these "express routines".