“Mom Butt”: What causes you to lose your glutes postpartum

Yeah, the term “mom butt” makes me cringe too 🤮 But (hah, there are so many puns to be had), the term was coined for a reason.  So, why do you tend to lose your glutes when you become a mom? (Trust me it especially sucks when you were not gifted with one from the get-go 😅) 

First, pregnancy. 

When you are pregnant, your gait changes and you walk with legs/hips that are turned out more “aka the pregnancy waddle” This posture pushes your femur (thigh) bone forward in the socket causing a loss of external rotation strength. Basically, your glutes are not going to be set up in a position to work optimally. 

Second, glute clenching. 

This is when you chronically tense or squeeze your butt. While, this can be a habit way before pregnancy, it’s often exacerbated by having a giant belly in the front and even more so, postpartum by carrying a baby. It might sound counterintuitive, but in order for your glutes to work well and grow, they need to know how to lengthen. The next time you are washing dishes, brushing your teeth or just standing around, notice if you are squeezing/clenching your glutes. If you do, I find it helpful to squeeze them harder, then relax them. Feel the difference.  

Bending over with a rounded spine

This refers to how you bend forward to pick things up. I can’t help but notice moms (myself included) often round their back to pick something up. Instead, hip hinge or squat to pick up something heavy. While, your back should know how to round too, if you are doing this all of the time, it can lead to back pain and decrease glute activation. 

Fourth, hormones and fat pattern changes 

There may be some evidence to suggest that during breastfeeding, fat tissue is taken more from the butt and thighs 😳 I admit, I am skeptical, but there could be something to this! 

Regardless of the reason, building back your glutes is more than about looks. It is crucial for good pelvic floor function and getting rid of back pain. Here are 5 glute (& core) exercises that you only need a yoga block for! If balance is difficult, place the block up against a wall. If you want to increase the intensity, add weights.