“Mom Butt” is the term for when you may notice you have a flat butt after pregnancy.
So why does this happen? What contributes to those weaker, less shapely glutes?
[Glutes, pronounced “gloots,” is short for ‘gluteals,’ the set of large muscles that make up the shape of your buttocks.]
Mom Butt Culprit #1: Postural Changes
Our growing belly, changing breasts, and the weight gained in pregnancy can all lead to some habitual postural changes.
You may start standing with an anterior pelvic tilt. This is when your hips tilt forward and your butt sticks out. This posture stretches out the glute muscles in your bum, making them harder to use, and leading to a flatter bum.
Then, once your baby arrives, your posture can shift again. But this time, you might notice a posterior pelvic tilt, which is when you tilt your hips back to help hold or carry your baby. This posture feels natural to counterbalance holding your baby, but when your butt tucks under, it can lead to weaker glute muscles.
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If these postural changes become routine, your glute muscles aren’t used as much. Then, they lose tone, they lose their shape, and you get a flat butt. It’s a use it or lose it scenario.
Mom Butt Culprit #2: Lack of Activity
Some people also spend more time sitting or resting during pregnancy, or during feedings once baby has arrived. You simply aren’t using your glutes as much as you may have been before pregnancy and postpartum.
Though you certainly need to rest and sit, sitting too much (without also focusing on exercises to rebuild strength) can weaken your glutes and contribute to a flatter bum.
How to Optimize Posture for Butt Muscle Tone
Becoming aware of your posture can help to start changing the muscle strength, tone, and size of your buttocks.
- Step 1: Take a look at your side profile in a mirror.
- Step 2: Now look straight down at the floor in front of you.
- Step 3: Shift until you can see the tops of your feet.
- Step 4: Stay there as you bring your head back to neutral (looking forward). Check your side profile again. Your pelvis and low back positions should be more neutral, and your rib cage should be stacked over your pelvis (not jutting forward and not tucked back)
The cue to look down at your feet can help to shift your pelvis into a more neutral position.
This may feel weird at first, because your brain has to get used to the new position of your body. But with repetition, it will feel natural.
Now, try this postural correction while holding or wearing your baby, while standing in line, etc. Is it challenging or painful to maintain this posture? If it is, you likely would benefit from strengthening the glute muscles and other important muscles in your core set.
Keep in mind that humans are meant to be mobile. Frequently changing positions is recommended. We don’t want to stay in any one position for a really long time, no it comes on matter how “good” the posture is.
Exercises for Growing the Glutes & Defying Mom Butt
So how do you change the shape of mom butt? The good news is that strength training can help!
The benefits of glute strength go far beyond aesthetics. Strong glutes prevent muscle strain, protect your knees, and provide stability for your hips and spine.
For the athlete, glute strength equates to improved sprinting, changing direction, throwing and striking, and heavy lifting.
The following are “glute-dominant” exercises. This means these exercises really isolate and activate the muscles in your glutes, allowing for maximum muscle contraction, metabolic stress, and blood flow constriction needed for muscle growth.
Banded monster walks
- Place a light resistance band around your ankles.
- Stand with your feet shoulder-width apart. (Use a countertop or sturdy surface for additional support if needed.)
- With a slight bend in the knees, perform a Kegel contraction.
- Keeping your right foot planted, slowly step to the side with your left foot.
- As you step, keep your chest upright and pelvic floor contracted.
- Return your left foot to start position and release contraction.
- Recontract (do another Kegel), and side step again.
- Repeat on each side.
Single leg bridges
- Lie on your back with knees bent, feet flat on the floor.
- Straighten your right leg, keeping thighs in line.
- Contract your pelvic floor and core, press through the foot that is flat on the floor to lift your hips off the ground into a bridge pose.
- Try to keep your hips level while squeezing your glutes to help you lift.
- Lower back down and repeat 5x, then switch to the left leg.
Clamshells with band
- Start laying on your side, feet together. Place band around your thighs.
- Open your top knee towards the ceiling, hold 5s then come down.
- Keep hips steady and feel booty muscles turning on.
- Switch sides on next circuit.
Banded bridges
- Lie on your back with your knees bent and feet flat on the floor. Place a band around your thighs.
- Engage your pelvic floor with a Kegel contraction, then engage your core and pull your belly button in toward your spine.
- Push your hips off the floor, aligning them with your knees and shoulders. Hold for 3 breaths. Repeat 5 times.
Single Leg Elevated Squat
- Stand next to a small elevated bench.
- Place one leg on the bench and the other out to the side in a wide stance.
- Contract, squat down, and come back up.
- Switch sides on next circuit.
The Influence of Genes and Jeans on Mom Butt
A person’s butt shape and size is ultimately dependent on their genetics. You can manipulate your butt’s appearance by losing fat and adding muscle (and wearing a good pair of jeans), but you can’t change your skeletal anatomy.
The size of your pelvis so I’ll wait till and hip bones all determine the shape of your buttocks, waist, and hips.
Anatomy also affects a person’s movement patterns and motion. This is why one person can easily do narrow deep squats while the next requires legs wide apart.
Anyone concerned about mom butt should be encouraged to focus on what you CAN change.
Postpartum changes are normal!
But you don’t have to accept leakage, prolapse, or tailbone pain as the norm. Try the V-Hive postpartum program, designed to help you strengthen your core, pelvic floor, and glutes. Get the support you need for a stronger recovery with 7 days free today!
