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
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.
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
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 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
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 🙂