Understanding the Mom butt
Do you feel like your butt has disappeared since your pregnancy?
You’re not imagining it.
Many women experience a flatter or saggier butt after giving birth, a phenomenon known as the “mom butt.”
The good news is, you can get your pre-pregnancy curves back with the right exercises and lifestyle changes.
Several factors contribute to the mom butt:
1. Pregnancy Posture Shifts
As your body adapts to the added weight during pregnancy, your center of gravity shifts forward, causing your spine and pelvis to tilt.
This anterior pelvic tilt can lead to muscle imbalances, with the hip flexors becoming tight and the glutes becoming weak.
I discuss postpartum posture changes in more detail here.
Which leads to the second point.
2. Glute Inactivity
The altered posture and reduced physical activity during pregnancy and postpartum can cause your glute muscles to become inactive or underactive, contributing to a flatter appearance.
Which leads to the third point.
3. The Impact of Prolonged Sitting
In the late stages of pregnancy and early postpartum period, you may spend more time sitting, which further encourages the forward-tilted pelvis and weakens the glutes.
So do yourself a favor and walk!
4. Breastfeeding and Your Booty
Breastfeeding requires an additional 300-500 calories per day, and if you don’t consume enough to meet this demand, your body may break down muscle and fat, including in the buttocks, leading to a flabbier appearance.
Many women wonder if their butt will return to its pre-pregnancy shape after they stop breastfeeding.
While stopping breastfeeding alone won’t restore your booty, you can take targeted steps to rebuild and strengthen your glutes through exercise and lifestyle changes, which we’ll discuss in the following sections.
Check out my breastfeeding meal plan that will help guide you ensuring that you are consuming an adequate number of calories.
By understanding the factors that contribute to the mom butt, you can take targeted steps to restore your pre-pregnancy curves.
In the following sections, we’ll discuss the exercises and lifestyle changes that can help you rebuild and strengthen your glutes postpartum.
Let’s dive in.
What Not To Do: Avoiding common mistakes in postpartum booty building
To effectively restore your pre-pregnancy booty, it’s essential to avoid certain exercises and habits that can hinder your progress.
Keep these “don’ts” in mind as you work towards rebuilding your glutes:
1. Avoid Exercises That Overwork Your Hip Flexors
Exercises like sit-ups and leg raises can further tighten your hip flexors, exacerbating muscle imbalances and making it harder to activate your glutes.
Focus on exercises that target your glutes without overworking your hip flexors.
2. Skip the Bike: Why Cycling Can Work Against Your Booty Goals
While cycling is a great cardiovascular exercise, it involves prolonged sitting, which can shorten your hip flexors and inhibit glute activation.
Opt for walking or other standing exercises that allow you to engage your glutes more effectively.
By avoiding these common mistakes and focusing on targeted glute exercises and lifestyle changes, you’ll be well on your way to rebuilding your pre-pregnancy booty.
In the next section, we’ll discuss the steps you can take to strengthen your glutes and restore your curves.
How To Get Your Butt Back: A 3-Step Plan
To restore your pre-pregnancy booty, follow this simple 3-step plan consistently.
Aim to perform at least one of these steps daily for the best results.
1. Stretch Your Hip Flexors
Tight hip flexors can inhibit glute activation, so it’s crucial to stretch them regularly.
Try these two simple stretches:
Elevated Foot Stretch
Place your foot on an elevated surface, squeeze your glutes, and lean forward.
Feel a stretch along the front of your back leg.
Hold for 30 seconds on each side, and repeat 2-3 times daily.
Standing Quad/Hip Flexor Stretch
While standing, bring your heel towards your glute, keeping your pelvis neutral.
Squeeze the glute of the leg you’re stretching.
Feel a stretch along the front of your thigh.
Hold for 30 seconds on each side, and repeat 2-3 times daily.
Tip: Use a foam roller to loosen your hip flexors before stretching for better results.
2. Avoid Prolonged Sitting
Sitting for long periods can weaken your glutes and tighten your hip flexors.
Set a reminder to stand up and move around every hour.
Aim to incorporate more standing activities into your daily routine.
The last thing you need to do is…
3. Strengthen Your Glutes
Perform targeted glute exercises 2-3 times per week to rebuild strength and shape.
Choose 3 exercises from the list provided in the next section and complete 3 sets of 8-12 repetitions for each exercise.
As you progress, increase the number of sets, repetitions, or resistance to continue challenging your glutes.
Remember, consistency is key.
By incorporating these steps into your daily routine and sticking with the plan, you’ll start to see and feel the difference in your booty in just a few weeks.
Keep reading to discover the best exercises for rebuilding your glutes postpartum
10 Glute Exercises To Get Your Curves Back After Pregnancy
Glute Bridge
The first exercise is the glute bridge. This is the foundational movement to learn how to activate the booty.
This is also a great exercise to strengthen your pelvic floor muscles.
- Lie on your back with your knees bent and your feet shoulder-width apart.
- Next, squeeze your butt as hard as you can to start straightening your hips.
- Hold the top position for 3 seconds and slowly lower your butt back to the ground.
Do 3 sets of 8-12 repetitions
If you want to make this exercise more challenging, you can do the single leg glute bridge.
Instead of having both feet planted on the ground, straighten out one knee and keep your leg extended the entire time.
Single-Leg Glute Bridge
Do 3 sets of 6-8 repetitions in each leg
Hip Thrust
The hip thrust is probably the best strength exercise for the booty muscles. It is similar to the glute bridge but increases the range of motion.
There are two ways you can do it:
The first is with a bench or a couch.
- Sit in front of a couch or a bench with your knees bent and feet flat on the floor, shoulder-width apart
- Keeping your core tight, squeeze your glute muscles to extend your hips.
- Your upper back will flatten on the bench.
- Pause at the top, and and then slowly lower back down.
The second way you can do this exercise is with The Booty Sprout.
This device allows you to add resistance to the hip thrust, turning it into a strength exercise.
Here’s what it looks like:
I love this piece of equipment! It really let’s you overload your booty building workout!
You can get one on Amazon here.
Squats
The next booty exercise you can do postpartum is bodyweight squats. This is probably the best of the best exercise you can do as it also trains several other muscles in the lower body.
- Stand with your feet shoulder-width apart and your toes pointed out slightly.
- Begin squatting down by bending at your hips and knees at the same time.
- Squat down as low as you can comfortably go.
- Come back up by squeezing your glute muscles hard at the top.
Do 3 sets of 12 repetitions
If you want to make this exercise more challenging, you can do a single-leg chair squat.
This exercise is much more difficult and requires you to balance yourself.
When you are first starting out, use a tall chair. The taller the chair, the easier the exercise.
Keep your core tight, and your booty engaged.
Looking for a postpartum squat challenge that is safe and effective? I have got you covered!
Single-Leg Chair Squat
Do 3 sets of 6-8 repetitions in each leg
Reverse Lunges
The next exercise is the reverse lunge. This movement requires balance and mobility, so make sure to do it slow.
- Start with your feet together and step back with one foot as far as you comfortably can.
- Next, begin squatting down by bending both knees.
- Your back knee doesn’t have to touch the floor.
Do 3 sets of 6-8 repetitions in each leg
If you want to make this exercise more challenging, simply stand on a platform to increase the distance you lunge.
Deep Reverse Lunge
Do 3 sets of 6-8 repetitions in each leg
Band Walks
To do this next exercise, you will need a resistance band. Try one of the Postpartum Trainer’s Resistance Bands which comes with 3 different resistance bands, that can be used for many different exercises.
- Simply wrap the band around your knees and go into a quarter squat position.
- Keeping your feet pointed forward, begin walking side to side.
Take 6-8 steps going one way, then 6-8 steps going the other way
If you want to make this exercise more challenging, add a squat after every single step.
THESE WILL LIGHT YOUR BOOTY ON FIRE!
Band Walks with Squats
- Standing tall with your feet shoulder width apart squat down.
- Take one step to the right and with a wide stance, squat down.
- Repeat this pattern on the left side.
Take 6-8 steps going one way, then 6-8 steps going the other way
Side-Lying Clams
The last exercise is the side-lying clam. This will activate the glute medius and the hip external rotators.
This exercise is simple.
- Lie on your side with your knees bent.
- Next, raise your knee up toward the ceiling while keeping your heels touching.
Do 3 sets of 15-20 repetitions on each leg
See The Video Of These Exercises Below!
So there you have it.
Pick 3 glute exercises from above, and do them 2-3x per week. You will be well on your way to getting back your curves!
Other Factors To Consider: The Role of Nutrition in Postpartum Booty Building
Omega-3 fatty acids are essential for brain development, which you can pass on to your baby through breast milk.
They also serve as a high-quality fat source to help rebuild fat stores in your body, including your booty.
To incorporate more omega-3s into your postpartum diet, try these simple meal ideas and recipes:
- Salmon Salad: Top a bed of mixed greens with grilled or baked salmon, sliced avocado, cherry tomatoes, and a sprinkle of pumpkin seeds. Drizzle with a lemon-olive oil dressing for a nutrient-packed lunch.
- Chia Seed Pudding: Mix 1/4 cup of chia seeds with 1 cup of unsweetened almond milk and let it sit overnight in the fridge. In the morning, top with fresh berries, a dollop of Greek yogurt, and a sprinkle of chopped walnuts for a satisfying breakfast or snack.
- Tuna Stuffed Avocado: Cut an avocado in half and remove the pit. Fill each half with a mixture of tuna, diced red onion, and a squeeze of lemon juice. Enjoy as a quick and easy lunch or snack.
- Walnut-Crusted Chicken: Coat chicken breasts in a mixture of finely chopped walnuts, almond flour, and your favorite herbs and spices. Bake until golden brown and serve with a side of roasted vegetables for a delicious and nutritious dinner.
If you struggle to get enough omega-3s through your diet, consider taking a high-quality supplement that contains both EPA and DHA.
Consult with your healthcare provider to determine the appropriate dosage for your needs.
By incorporating these omega-3-rich foods and recipes into your postpartum diet, you’ll not only support your own health and booty-building goals but also provide valuable nutrients for your growing baby.
Remember, a well-rounded diet, combined with targeted exercises and lifestyle changes, is key to restoring your pre-pregnancy curves.
How To Get A Bigger Butt While Pregnant: Safe Exercises and Modifications
Maintaining a strong and shapely booty during pregnancy is possible with the right exercises and modifications.
As always, consult with your healthcare provider before starting any exercise routine to ensure it’s safe for you and your growing baby.
Squats
Squats are an excellent exercise for building glute strength during pregnancy.
As your belly grows, modify your stance by widening your feet and pointing your toes slightly outward.
Focus on keeping your chest up and your weight in your heels as you lower down.
Aim for 2-3 sets of 10-15 repetitions.
Modification: If you experience discomfort or balance issues, hold onto a stable surface or perform squats against a wall for added support.
Lunges
Lunges target your glutes, quads, and hamstrings.
Start with your feet hip-width apart and step forward with one leg, lowering your hips until both knees are bent at 90-degree angles.
Push back to the starting position and repeat on the other side.
Aim for 2-3 sets of 10-15 repetitions on each leg.
Modification: As your pregnancy progresses, you may find it more comfortable to perform stationary lunges instead of stepping forward. Simply step one foot out to the side and lower your hips straight down, keeping your front knee aligned with your ankle.
Glute Bridges
Glute bridges are a safe and effective exercise for targeting your glutes during pregnancy.
Lie on your back with a pillow under your head and upper back with your knees bent and feet flat on the floor.
Squeeze your glutes and lift your hips off the ground, holding for a moment before lowering back down.
Aim for 2-3 sets of 10-15 repetitions.
Modification: After the first trimester, avoid lying on your back for prolonged periods. Modify the exercise by performing single-leg glute bridges, keeping one foot flat on the ground and the other leg extended.
Fire Hydrants
Fire hydrants target your glutes, specifically the gluteus medius.
Start on your hands and knees with your wrists under your shoulders and your knees under your hips.
Keeping your knee bent, lift one leg out to the side, maintaining a 90-degree angle at the knee.
Lower back down and repeat on the other side. Aim for 2-3 sets of 10-15 repetitions on each leg.
Modification: As your belly grows, you may find it more comfortable to perform this exercise standing, holding onto a stable surface for support.
Remember to listen to your body and stop any exercise that causes pain or discomfort.
As your pregnancy progresses, focus on maintaining proper form and alignment rather than increasing resistance or repetitions.
By consistently incorporating these safe and effective exercises into your prenatal routine, you’ll be better prepared to rebuild your booty after giving birth.
Final words On Your Bum Going Flat After Pregnancy
Restoring your pre-pregnancy booty is a journey that requires patience, consistency, and self-love.
By understanding the factors that contribute to a flatter bum after pregnancy and implementing targeted exercises, stretches, and lifestyle changes, you can effectively rebuild and strengthen your glutes.
Remember to focus on proper form, listen to your body, and celebrate your progress along the way.
Incorporating omega-3-rich foods into your diet and staying hydrated will also support your booty-building goals and overall postpartum health.
Embrace this new chapter in your life and be proud of the incredible work your body has done in creating and nurturing your beautiful baby.
With dedication and self-care, you’ll be well on your way to achieving the strong, shapely booty you desire.
Other Posts on How to Grow Your Booty Postpartum
- The Postpartum Squat Challenge
- How to do Squats in the Postpartum
- The Best Underbutt Isolation Exercises
Get Four Free Workouts To Help Strengthen Your Pelvic Floor & Heal Your Mommy Tummy!
Brittany Robles, MD, MPH, CPT
Brittany Robles is a full-time OBGYN physician, a NASM certified trainer, and a prenatal and postnatal fitness specialist. She holds a Master of Public Health degree in maternal health with a special interest in exercise and nutrition. She is also the co-author of The White Coat Trainer. Learn more about her here.
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Love this, and it made so much sense! I have a really flat butt, very tight hamstrings and experienced pain from my hip flexors when I went for a 20 min jog at 5 months post partum and haven’t jogged since. I’m now almost 8 months post partum and will be doing some of the exercises you recommend such as the squats. I would like to get into running again to lose weight, would you recommend this as an exercise for me or should I do something else first? I do go for walks with baby in a carrier. Thanks
Hi Kathryn, Thank you so much for the comment. First and foremost, before any type of activity it is important that you stretch, especially your hip flexors which are tight on most people. Squats and deadlifts are great exercises for you to perform to strengthen the glutes and posterior chain, as well as the other exercises I recommend in the post. Also if you’re looking for more information on running postpartum I have an entire article on exercises you should perform which could be found here: https://postpartumtrainer.com/running-postpartum/
This is the best explanation I have ever read about postpartum body changes! Thank you for sharing this info. I just had two pregnancies back to back with 18 months of breast feeding for each baby. Just had an a-ha moment realizing all the time I was “sitting down” breast feeding on demand. With the calories burning and sitting was not good for the lower half. I am really excited to get my body and especially the booty back. What are some additional exercises to avoid that target the hip flexors?
Thanks so much!
Hi Erica! Thank you so much for your comment and I am so glad you found this article helpful! Any exercise that involves prolonged periods of sitting should be avoided postpartum. Cycling is the most obvious example, however, another exercise that targets the hip flexors is sit ups, but these should never be avoided postpartum regardless.
I’ve been breastfeeding and my butt has practically disappeared, I’m gonna start these ASAP, thank you for the explanations, makes total sense. Just wondering if I did these 3 times a week, when would I start to see a difference? Any feedback appreciated
Hi Sharon! Thank you very much for the comment. If you practice these exercises 3 times a week, you should start to see a difference within 4-6 weeks (provided you are getting adequate nutrition). Ideally starting some sort of training program that involves progressive overload would be the most beneficial way to strengthen and develop your glutes and lower body!
Hi my butt was big before my pregnancy & butt actually runs in my family & I been breastfeeding for 3 months & lost most my butt but my baby is 6 months now & I stopped 3 months ago how long will it take for my butt to come back need advice
Hi Bre,
Thanks for the comment. Breastfeeding can definitely contribute to loss of your butt as I have mentioned above. An exercise plan designed to strengthen the legs and glutes as well as proper nutrition will help. On average you may begin to see results in 6 weeks as long as you are consistent with a program.
My butt drastically reduced during my pregnancy and up till date am still battling with it and no positive result. Though I breastfed for 20 weeks. “Twins” I have stop breastfeeding not up to 2 weeks though. Hope I get my big butt back after this.
Hi Joy,
Thanks so much for your comment! Congratulations on your twins!! And kuddos to you for breastfeeding twins for 20 weeks.
In order to get your booty back, I would first start by getting comfortable performing some of the exercises listed in this post. You need to really concentrate and focus on activating your glute muscles. You also need to make sure you are eating enough calories that are nutrient dense in order to build your gluteal muscles.
I hope this helps!
Do you have an Instagram page? I have a 3 month baby girl and my juicy booty is now flat as a pancake ?? I’m exclusively breastfeeding so I’m shattered but trying to do exercise as much as possible. Do you recommend a high protein diet?
Hi Yasmin!
Thank you so much for the comment. Congratulations on the birth of your baby girl and awesome job breastfeeding! I am glad you are finding time to exercise despite your busy schedule. Protein is the most important nutrient to help you build muscle and recover from your workouts. It is also great at keeping you full. I don’t necessarily recommend a high protein diet but I do believe a lot of us women do not consume enough protein in our diet. Do you best to consume about 1g per kg of body weight. And yes I have an instagram account @brittanynoelroblesmd.
Hopefully that helps!
Thank you Brittany. It is a huge change and it takes some getting used to adjusting to this new life and new body. I was glad to see that Im not the only one who has mum butt lol who knew ? I find you inspirational and a credit to society keep up the good work ?? you are beautiful inside and out
Hi Yasmin!
Thank you so much for the comment and the kind words! I am so glad you are finding Postpartum Trainer helpful and I hope to continue to provide you with great content!
Hi, thankyou for this, finally explains the changes in my body!
I also have an separation, are these exercises safe to do with that?
Hi Sam,
Thank you so much for the comment! I am glad you asked! I have an entire article on 100 safe exercises you could perform for diastasis recti. With that being said, you want to avoid any sort of abdominal exercise that places too much pressure on your abdominal muscles or requires a great deal of abdominal strength which could make your separation worse. Make sure to avoid exercises like the sit-up and crunch.
Is it really only $9 to get a guide and workout plan? I have all types of resistance bands just need help with progressive overload at home
Hi Sim,
Yes it is!
Hi!! First off thank you for not making me think I’m crazy with my now “mom booty”🙈😆 I’m postpartum 3 years now😩😩 Am I too late to getting my booty back!!? I’ve been up and down with my pre pregnancy weight which is not fun, but the worse is my “butt” I use to be the legging crop top wearing queen pre pregnancy lol.. although I can wear my pre pregnancy leggings and crop tops again I won’t dare wear them without a sweater/jacket tied to my waist🥺 I’m so excited to have found you by a simple desperate google search! Please tell me I’m not too late to getting my booty back🙈
Hi Vanequa,
Thank you so much for the comment.
You are definitely not too late in getting your booty back- in fact it is never too late to start exercising and improving the appearance of your body!
Good luck 🙂