How to lose weight from bums, hips and thighs

A common question we are asked at The Healthy Mummy is, 'how do I lose weight from bums, hips, and thighs when I am trying to lose pregnancy weight?'
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A common question we are asked at The Healthy Mummy is, ‘how do I lose weight from bums, hips, and thighs when I am trying to lose pregnancy weight?’

Of course, as we have covered before, spot fat removal in weight loss is not possible but there are a number of approaches and exercises you can do to help target specific and tone specific areas.

It is also worth highlighting that you will be more successful in reaching your health and weight loss goals if you see your body as something beautiful to embrace and work with rather than battling bulges. Slow and steady is the way to go – especially if you’ve just given birth.

Targeting specific areas through food and exercise

One of our mums Julie Meadows says that setting mini-goals is key to weight loss success. She uses the 28 Day Weight Loss Challenge meal plans and Healthy Mummy Smoothies and utilises our exercise programs.

“Exercise will not only help you lose weight but it is also fantastic in improving your overall health and fitness. The 28 Day Weight Loss Challenges also comes with daily, easy to do exercise ideas which you can do in the comfort of your own home,” she says.

Eating the right foods is the ideal way to ensure you have a healthy diet which helps you lose that pregnancy weight and when you combine this with sensible amounts of exercise, you have a recipe for success.

Julia-Meadows-bum 12kg

What exercise can help these areas?

If you add in regular cardiovascular exercise in conjunction with your healthy eating plan then you will be onto a winner. The exercise helps burn fat and tone up.

After having your baby, try just sticking to regular walking as a means of exercise. Once you are in a routine of regularly walking, you can then start to increase the intensity of your walks. Once you have been given the all clear by your obstetrician, you can add in swimming. Cycling and running are okay once your abs have healed.

A great, safe and more fun way to get some extra cardio in is with a mini trampoline. It’s not just a whole lot of fun to bounce but it also triggers your lymphatic system – draining excess fluids and toxins activates your core without you having to think about it and will improve your fitness level, skin tone and legs at the same time.

If you don’t have a trampoline, skipping is a great alternative option but be careful as your joints will have to absorb much more impact.

Specific exercise for thighs and hips

lauren kolstad exercises

Now onto your thighs, hips, butts. Check out the videos below. They show really effective and very safe exercises to do – just be careful getting in and out of position – and once you are more advanced, progress to kneeling instead.

Enjoy your workout and remember your positive attitude! Embrace your body and listen to it at all times. Less is so often more.

You can also find more exercises for those specific areas here.

The Best Foods to Eat for Fat Loss in the Butt & Hips


Fruit Kebabs With Orange Dipping Sauce

Fruit is a food that can support your fat-loss goals. It is low in calories, high in nutrients and fiber. Even though fruit has sugar, it is not refined or processed sugar that can raise your blood glucose levels, trigger insulin release and promote fat storage.


boosting food

Eating vegetables in place of higher calorie foods can help you lose fat off your entire body. Nearly every kind of vegetable is a suitable low-calorie, highly nutritious replacement for high-fat or high-sugar foods. The best vegetables to eat are celery, green leafy vegetables such as spinach, green beans, broccoli.

Fish and lean protein

Marinated Fish & Chunky Vegetable Skewers

Eating lean protein foods can significantly help you lose weight. By replacing high-fat protein foods such as red meat and beef with lean protein foods can significantly reduce your calorie intake.

Fish such as salmon, mackerel, flounder and herring are all low-calorie sources of lean protein.

Skinless chicken and turkey are also lean sources of protein. Egg whites, soy products and beans can support your fat-loss goals as well.

Saturated fats are the types of fat that you want to avoid. Monounsaturated and polyunsaturated fats found in avocado, olive oil are the healthier fats.

Eating doesn’t make you fat

In order to lose weight, you need to choose the right types of foods that will help you do this, in conjunction with exercise.

A Harvard School of Public Health study published in an issue of the New England Journal of Medicine revealed people who ate more whole grains, fruits and vegetables gained less weight than people who ate more red meat, processed meats, french fries, soft drinks and refined grains such as white bread.

Eating foods that increase satiety, such as healthy fats, may help reduce overall calorie intake.

Weight loss is not particularly complex, but with a healthy diet and exercise, you can lose the fat that you want from your bum, hips and thighs.

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