Yes, the term is unflattering, but it’s a thing.
The most important part of your fourth trimester is your postpartum body recovering and building strength...however once you’ve made progress there, you may start to question where did your butt (glutes) go???
Sooo for real, where did it go?
Keep in mind your body changed so that you could carry a child, it takes time for those adaptations to shift. For some, it can take up to 12 months for tissues to heal and hormones to regulate (all affecting your fitness and the fit of your jeans), so be patient.
During pregnancy anatomical changes occur to make room for the baby. Heavier breasts, larger belly, wider hips...they all impact glute use, therefore impacting glute strength and shape.
Ok, I get that, but why didn’t it come back post-baby?
Unfortunately, it’s not just going to return because the baby arrived. Like any muscle, you have to work to maintain it, to strengthen it, and to grow it. However, during the postpartum period or when many moms return to exercise they do things to sabotage those efforts.
I don’t want to get in my own way…how am I sabotaging my efforts?
Focusing too much on cardio. Cardio is great if you love it and it obviously has health benefits. However, in general, cardio doesn’t build muscle the way strength training does. If you enjoy it, do it…but if your priority is muscle definition then it shouldn’t be a priority in your exercise routine.
Not planning ahead and grabbing snacks and meals without enough protein. In general, it’s recommended that people consume .8g of protein per kg of body weight daily. If you are strength training that range can increase to 1.2-1.7g/kg. It’s hard to consume that amount without some planning and effort.
Not dealing with pain and recovery first. Glutes connect to the pelvis which is directly impacted by pregnancy. If you have any pelvic pain or pelvic floor concerns, address those first or along with your fitness program. If you don’t, you’ll limit your ability to perform exercises correctly and put yourself at risk for injury.
Not making time for exercise. If you’re picturing sculpted glutes, it’s going to take time. It’s important to be realistic with yourself. If your child is still very young, lofty glute goals may not be an option from a time perspective. If that’s the case, a quick and functional full-body strength training plan may be more appropriate to start. It will set you up for success when you are ready to commit more time.
Got it. Anything else I should keep in mind?
If you’re fully recovered and ready to begin sculpting some curves, this is what it’s going to take:
Consider your glutes as part of your core system. During the postpartum period, all muscles that connect to your pelvis need to be strengthened and learn to work together as a unit. Strengthen the glutes, but don’t neglect your inner/outer thigh, back extensors, pelvic floor, and abs.
Train using multiple movements. Your glutes help your body perform many movements so your training plan should account for this. Perform squats, lunges, hip extensions, deadlifts, hip thrusts, hip abductions, etc.
Remember, your body is not going to be the same as pre-pregnancy. Is this a bad thing? Not at all! The best part of postpartum fitness is the opportunity to approach training in a new way, with the ability to be stronger than ever before!
Feeling strong and confident as a mom is the most important thing, but, if you have personal aesthetic goals, there is nothing wrong with that. Get after it!
If you’re looking for some guidance, try my self-paced Mom Butt: Glute Training Essentials Program!