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