How to Fix Flat Glutes aka 'Mom Butt' Postpartum

Struggling with flatter glutes than you had before pregnancy?

Feel like your booty muscles after babies don't have the nice round shape they used to?

Some refer to it as  “mom butt” or “pancake butt" ... Either way, this is incredibly common postpartum!

It can seem like your glutes just suddenly disappeared during or after pregnancy. But, rest assured - this is something that CAN be fixed! It's actually not that you've simply lost all your hard-heard glute muscle... postpartum flat glutes, or 'mom butt,' or 'pancake butt' is due to weakened muscles pelvic floor and abdominal muscles, and postural changes making your butt flat.

Key facts about postpartum flat glutes:

• Your pelvic floor and glute muscles are interconnected, with the glutes playing a crucial role in supporting the pelvic floor and influencing its health and function. 
• Part of correcting 'mom butt' includes not just training your glutes, but healing your deep core after pregnancy and correcting your posture.
• Strengthening the glutes goes beyond just aesthetics - it is essential for improving posture, pelvic floor health, and core stability, which are vital for overall mobility, quality of life, and managing pain postpartum.

What Causes a Flat Butt or 'Mom Butt' Postpartum?

If your glute shape flattens, this is an indicator of a weak pelvic floor and deep core! When your abdominal muscles and pelvic floor have been compromised your body looks for stability elsewhere. Thus your glutes start to over-compensate which means they start 'gripping in' or tucking under.

AKA: The lessened core support in pregnancy will cause your glutes to act more as 'supporter' muscles vs 'mover' muscles, which is the opposite of what keeps them functional and in a rounded shape.

Good news... It can be corrected and you can develop that nice round booty!

Underlying Pelvic Floor Issues that Cause 'Mom Butt' Postpartum:

To build your glutes back properly, we must address any existing underlying issues:

• Weak core
• Weak pelvic floor
• Hyper/hypotonic pelvic floor
• Belly distention
• Back Pain
• Diastasis
• Vaginal Pressure
• Pain w/intercourse
• Leaking
• And other signs of dysfunction!

Additionally, weakened glutes, abdominal muscles, and pelvic floor muscles can impact your overall strength and recovery postpartum, making it essential to focus on rebuilding these areas! We must work to reconnect to our deep core, strengthen major muscle groups like the glutes, and re-train these system to work together again as they should.

How Posture & Pelvic Tilt Impacts a Postpartum Flat Butt

As the belly lengthens and weight increases throughout pregnancy, a shift in the body’s center of gravity is unavoidable. These changes typically result in either an anterior pelvic tilt with hips tilting forward or a posterior pelvic tilt characterized by the glutes tucking under. Such alterations can impede proper engagement of glute muscles, leading to a more flattened appearance of the butt.

By focusing on strengthening both core and glute muscles, one can enhance posture during pregnancy reducing likeness in glutes flattening. This not only improves strength and support, but also sets us up for faster postpartum recovery.

What is the Best Program to Start Rebuilding Glute Muscle & Strength Postpartum?

Good news... you CAN get rid of that 'mom butt' postpartum and develop a nice round booty and strong glutes!

In the Natal App Ab Rehab postpartum recovery program, we address the underlying cause of flat glutes by strengthening your deep core, pelvic floor, and posture. We also train your glutes intentionally and strategically to release and relearn their full range of motion so they can be 'movers' again...

We focus on healing completely from the inside out! 

Our comprehensive approach will not only achieve your core goals, but also reshape and rebuild your booty at the same time!

FREQUENTLY ASKED QUESTIONS ABOUT POSTPARTUM HEALING:

Is a 'Mom Butt' Normal After Pregnancy?

Yes, a flat butt is a common issue many women face after pregnancy. The changes that occur during pregnancy, such as reduced connection and postural changes, can significantly affect the shape and size of the buttocks. Flat butt can also be a sign of pre-existing issues, such as weak pelvic floor muscles or poor posture.

If you’re concerned about the shape or size of your buttocks, it’s best to consult with a postpartum recovery expert. They can provide personalized advice and recommend exercises to strengthen your pelvic floor and glute muscles, helping you regain your pre-pregnancy shape and strength.

The Natal App provides direct access to postpartum pelvic floor specialists, physical therapists, expert personal trainers, and more to ensure you are taking a comprehensive approach to fixing your mom butt as you begin exercises again postpartum.

How can I get my butt back after pregnancy?

To effectively strengthen your glutes after pregnancy, first you must start by reconnecting to and healing your deep core.

Using a strategic, progressive approach like you'll find in the Natal App that incorporates your breath, pelvic floor, core, posture, AND glutes all together is the secret to getting your butt back after having a baby(ies).  We will guide you through specific pelvic floor exercises, targeted glute exercises, posture correction, and more so you can have the booty you want again!

How soon can I start doing glute exercises after giving birth?

The ACOG (American College of Obstetricians and Gynecologists) guidelines state that a woman can start exercising when she feels ready after delivery. Some Moms begin as early as 2 to 6 weeks post-delivery. We also offer an early postpartum program for those who want to take an even gentler start to their rehab approach

What are the best exercises to strengthen glutes postpartum?

The best glute exercises to re-shape and strengthen your glutes postpartum are those that focus on incorporating your deep core, pelvic floor muscles, breath, posture, AND glute muscles TOGETHER. We need to treat the glute muscles and core together as one comprehensive unit.

Once we have learned to reconnect with our core and corrected our posture, we can then incorporate more direct strength training to build back shapely glutes again! This can be difficult to do, and confusing, but there are incredible and affordable programs out there like the Natal App Ab Rehab program to guide you and ensure your recovery is efficient and effective.

Learn More About Healing Postpartum & Fixing a Postpartum Flat Butt

Expert-Guided Postpartum Fitness Exercise Program Inside the Natal App

Join over 400,000 Mamas Worldwide in reclaiming your strength, muscle, and confidence with our expert-guided postpartum programs! We'll not only heal your core from the inside-out, but also rebuild your glute strength, balance hormones and lose baby weight, combat postpartum depression, and help you stay motivated every day! You’ll have access to expert coaches and postpartum programs tailored to every stage of motherhood!

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