This creates anterior pelvic tilt and tight hip flexors. Don’t over-correct your posture by arching your low back and puffing out your chest.With practice, you will naturally begin to break the habit and grip less. The goal is to find a neutral position.

Cue yourself throughout the day by asking “butt check?” Try this in front of a mirror, while doing the dishes, or rocking a baby while standing.

Grip your butt muscles tight and then relax it.

Check Yourselfīefore we get into exercises, let’s look at alignment, specifically gripping.ĭuring pregnancy, people become so used to gripping their booty that they often don’t realize they’re still doing it long after baby arrives.

The good news is you can bring that booty back.Īdding glute exercises, strength training, and some simple tips into your life will help strengthen and improve the size and shape of your butt. This is so important – even life-changing! Yes! Strong glutes are tied to a functional pelvic floor. Glute muscles also have a direct influence on the pelvic floor. Strong glutes can help improve posture, mobility, and avoid injury. Why Is It Important to Fix a Mom Butt?Īside from aesthetics, it is SO important to regain glute strength and improve deep core function postpartum. Over time, this imbalance leads to “pancake butt”, “dormant butt syndrome”, “mom butt”, or any number of less than endearing terms for weaker and less shapely glutes. If you squeeze your glutes all day looking for more core stability, your glutes muscles become tight and weak. Tucking your pelvis and gripping your butt means you are not properly activating your glutes. What Causes a Flat Butt?ĭuring pregnancy, as the size of the baby and belly increase, many women compensate for a weaker core by tightly gripping and tucking their glutes.Īnd postpartum, when core stability is particularly compromised – glute gripping becomes a way of survival. This is what we like to call – “mom butt”. Have you got a flat butt ever since having babies? Looking in the mirror after pregnancy and wondering “what happened to my butt?!” is super common.

Exercise to turn a flat butt round