How To Get Your Bum Back After Pregnancy (Mom Butt No More)

Do you feel like your butt has disappeared since your pregnancy?

You’re not imagining it. It is totally possible to get a flat butt after pregnancy.

The good news is, you can get it back!

The best way to get your bum back after pregnancy is to train your glute muscles with the right exercises.

But it’s also important to know what you must avoid so that your mom butt doesn’t get worse.

Keep reading.

Disclaimer

***READ FIRST***

Although I am a doctor, I am not your doctor. This information is for informational purposes only and should not substitute the advice from your healthcare professional. All kinds of exercise and dietary changes are potentially dangerous, and those who do not seek counsel from the appropriate health care authority assume the liability of any injury which may occur. Please read my full Disclaimer for more information. Also, this post may contain affiliate links: meaning I may receive a commission if you use them.

Ok, moving on.

What Is The Mom Butt?

The mom butt is when your buttocks get a little flatter or saggier than what it used to be before pregnancy.

Some women say that when looking from the side, their back goes straight all the way down with no curves.

If you notice that your butt has changed shape since giving birth, you aren’t alone.

Here’s why it happens.

Why Is My Bum Getting Flatter?

So why does your butt get flatter after pregnancy? Here are the four most common causes.

Bad Posture

As you gain weight in pregnancy, that extra weight is unevenly distributed in your body.

The majority of the weight is gained on the front side of your body. As a result, this extra pressure shifts your center of gravity forward.

To compensate, your spine and your pelvis have to tilt forward to help keep you upright.

This is known as anterior pelvic tilt.

As you could imagine, this change in posture will over-activate some muscles (your hip flexors) while under-activating others (your glutes). I discuss postpartum posture changes in more detail here.

Which leads to the second point.

Glute Inactivity/Inactivation

If you don’t use it, you lose it.

A tilted pelvis stretches out and weakens the butt muscles.

This is worsened by the fact that you will likely become less active the further along you get in your pregnancy.

Postpartum is no better. You probably won’t be exercising nor activating your glute muscles after delivery either. This is totally reasonable since you now have a beautiful baby!

Which leads to the third point.

Prolonged Sitting

In the late third trimester and early postpartum period, you will likely be sitting a lot.

It’s normal! But it is important to know that the more you sit, the more you encourage the forward-tilted pelvis and increase your risk of low back pain.

So do yourself a favor and walk!

Breastfeeding

Last but not least, breastfeeding can contribute to your flat butt.

How?

Because breastfeeding takes up a lot of energy. Women will need an additional 300-500 calories per day just to keep up with the energy demands of breastfeeding.

Unfortunately, it’s easy to forget to feed and take care of yourself when you have a newborn.

So it’s not uncommon for women to lose fat and muscle mass from breastfeeding, making their muscles look flabby. You are in a caloric deficit!

If you noticed a flabby butt after breastfeeding- that’s why.

Check out my breastfeeding meal plan that will help guide you ensuring that you are consuming an adequate number of calories.

Will My Butt Come Back After Breastfeeding?

A lot of women feel that breastfeeding is the major culprit in losing their bum.

Unfortunately, your bum will not come back as soon as you stop breastfeeding. There is only one way to get your curves back.

You need to reverse the things that caused your flat butt in the first place.

It starts with exercising, specifically strength training.

What Not To Do

If you are a new mother and you want to get your curves back, here are a few things that you need to avoid.

Avoid Exercises That Train Your Hip Flexors

As you just learned, having bad posture and inactive glute muscles contribute to a saggy mom butt.

And if you have weak and inactive glute muscles, that usually means you have tight and overactive hip flexor muscles.

So, it makes sense that you would avoid exercises that would further activate and tighten the muscles of your hips.

This includes exercises like sit-ups and leg raises.

Avoid Cycling

It is also important to avoid exercises that involve sitting. Whenever you are sitting, you are shortening your hip flexors and putting your glutes to sleep.

That is why you need to avoid exercises where you are sitting for long periods of time, like cycling!

While cycling is a great exercise to improve your fitness, you are better off walking.

Okay, now that we have that out of the way, let’s talk about what you should do to get your bum back.

How To Get Your Butt Back (3 Steps)

Ok, I have three easy tips to help you get your booty back. To get the most out of this section, it is important that you do at least one of these things every single day.

The first thing you should do is…

Stretch The Tight Muscles

If you have a mom bum, it is likely that your hip flexors are really tight. Don’t feel bad, a lot of people have tight hip flexors.

One simple way to stretch this muscle is to put your foot on an elevated surface.

Next, squeeze and activate your glute muscles and lean forward. You should feel a nice stretch along the front side of your back leg.

Here’s what it looks like.

Another simple stretch is this standing quadricep/hip flexor stretch.

Bring your heel towards your glute while keeping your pelvis neutral. Make sure to squeeze the glute muscle of the leg that you are stretching.

You should feel a nice stretch on the front side of the quad.

Here’s what it looks like.

Hold this position for 30 seconds. Try to do it as often as you can.

In addition, you can use foam rolling to help loosen the muscles on your anterior thigh before you stretch.

Foam rollers are fairly inexpensive. You can get one here.

The second thing you should do is…

Avoid Sitting For Long Periods of Time

Sitting for several hours a day only worsens the muscle imbalances that you get from pregnancy.

Your butt will remain weak and inactive, and your hip flexors will continue to get tighter.

Set a reminder on your phone to get up at least once per hour. Or get yourself a fitness tracker that will remind you to stand every hour. I absolutely love my Apple Watch which does the same.

The last thing you need to do is…

Strengthen The Weak Muscles

Now its time for your postpartum glute workout!

Below are 10 booty exercises you can start doing in the comfort of your home to get your curves back and build strong glutes!

Select 3 of these exercises and do them 2-3 times per week for best results.

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

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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

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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:

View this post on Instagram

A post shared by Alex & Brittany Robles (@whitecoattrainer)

I love this piece of equipment! It really let’s you overload your booty building workout!

You can get one on Amazon here.

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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

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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

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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

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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

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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

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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

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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

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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!

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Or You Can Let Me Do The Work For You…

If you’re ready to start a comprehensive at-home strength training workout, you can get The Postpartum Trainer’s Leg & Booty Guide for just $9.
It includes 35 different exercises to build and develop your glutes, plus a 6-week workout plan to get you started!

Get It Now!

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Other Factors To Consider

The last thing you need to consider is your nutrition. This is especially important if you are breastfeeding. I have written an entire post on postpartum nutrition that will help you lose unwanted baby fat.

One nutrient in particular that you should focus on is omega-3 fatty acids.

These fatty acids are responsible for helping in brain development, which you can pass onto your newborn through your breastmilk.

It also serves as a good high-quality fat source to help rebuild some fat around your booty.

So how can you get more Omega-3’s in your diet?

Well, if you like fish, salmon is one of the best sources of this important nutrient.

If you don’t like fish, you can also get it through plant sources such as walnuts and chia seeds.

If you are really in a pinch, you can also find an omega-3 supplement that contains EPA and DHA.

How To Get A Bigger Butt While Pregnant

So, is it possible to get a bigger butt while pregnant?

Yes!

You can actually do a lot of these exercises during your pregnancy. (The only one you want to avoid is the glute bridge as you shouldn’t be lying flat on your back).

And of course, make sure that your doctor says it is okay to exercise first!

Final words On Your Bum Going Flat After Pregnancy

Mom butt is real. If you don’t pay attention to your posture and your glutes, your booty can get flat.

Stretch out your hip flexors and strengthen your glutes using these effective yet simple exercises.

Be patient, and take your time! You got this mama!

Now I want to hear from you.

Did you get a serious case of mom butt?

What have you tried in the past?

Comment below and let me know.

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

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Get Four Free Workouts To Help Strengthen Your Pelvic Floor & Heal Your Mommy Tummy!

YES- I WANT THE PDF!

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Brittany N Robles, MD, MPH, CPT

Brittany Robles is a full-time OBGYN, a NASM certified personal trainer, and health & fitness expert. She holds a Masters 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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