Mommy Butt Lift: How to Get Your Buns Back With Pilates

“Mommy Butt”! Yes, it’s a real thing.

If you noticed your booty has changed shape since giving birth, you are not alone! Often times, we notice our bottom getting a little flatter, or droopier, than it was before pregnancy. Some call it “flat butt” because it may look like their back goes straight all the way down with no curves. But, what causes “Mommy Butt”?

Today, I will share with you the 4 common reasons that cause “Mommy Butt”, and I will show you how to get your buns back with my “Mommy Butt Lift” Workout and a Quick Side Laying Leg Sequence!

4 Common Reasons that Cause “Mommy Butt”

What causes “Mommy Butt”? Here are 4 common reasons why our bottoms lose their perkiness during pregnancy and postpartum:

1) Prolonged Sitting

During pregnancy, we naturally become more sedentary because, let’s face it, it gets to a point where it is just plain hard to move! And let’s not forget about the extreme fatigue we experience from our bodies using up our energy and nutrients to grow our babies. On top of that, we have our desk jobs, commutes, Netflix to watch, and our natural resting position is to sit down. With all of these factors, our bottoms are destined to become more and more inactive. All of this prolonged sitting we do doesn’t help the “Mommy Butt” situation we face.

2) Lazy Butt Syndrome

As mentioned in my previous blog post, increased sitting causes inactive glutes, and inactive glutes cause “Lazy Butt Syndrome”. When our glute muscles are inactive, or are not firing properly, other areas of our body pick up the slack allowing our glutes to become weak and lazy. Inactive glute muscles can lead to muscle atrophy (when muscles waste away due to lack of activity). By ensuring our glute muscles are strong, this will allow the pelvis to stabilize and support the spine, which is essential for better posture, and for our glute muscles to strengthen to hold their lifted shape (eliminating “Mommy Butt”).

3) Poor Posture

Pregnancy weight can be unevenly distributed in our bodies and this directly affects our posture during the 9 months of baby’s development. As baby grows, the weight of our baby bump naturally shifts our center of gravity forward. This throws our posture off-balance as our bodies compensate and correct for this new center of gravity. We often experience some aches and pains, along with “Mommy Butt”, because of these huge shifts. The weight of our baby bump also tilts the pelvis forward and causes a deeper curve in the spine to keep us up right. This is known as an anterior pelvic tilt.

4) Breastfeeding / Feeding Our Babies

Breastfeeding, bottle feeding, formula feeding – is a full time job that, yes, unfortunately requires a TON of hours and a LOT of sitting to get the job done. More times than none, poor posture accompanies this because we just want to be comfortable during these long hours of feeding our babies morning, day, and night (which in turn leads to all of the previous points mentioned above). Breastfeeding, specifically, requires a lot of energy and our bodies burn an additional 300-500 calories a day to keep up with this demand. This causes fatigue and the necessity to sit down and rest. It is not easy to take care of ourselves when taking care of a newborn so our backside pays the price.

All of these common reasons aside, have no fear, because you can get your perky buns BACK! Keep reading…

Get Your Buns Back!

The good news! You can get your Perky Buns Back! It just requires reversing the things that may have caused it in the first place. No, we’re not talking the baby! Getting your butt back starts with movement and specific glute strength training exercises. To get started, check out our most recent YouTube Workout Video, “Mommy Butt Lift” below, and here is a Quick Side Laying Leg Sequence that you can do while you are binge watching Netflix! Additional “Mommy Butt Lift” strength training is found in my 8-Week Core + Booty Program. Claim your spot today!

YouTube Workout Video: Mommy Butt Lift – At Home Pilates

Video Demonstration: Quick Side Laying Leg Sequence to Get Your Buns Back

Questions? Let’s chat!

If you have any questions, leave me a comment below – I’d love to hear from you!

Your Friend & Pilates Expert,

Kayla Brugger
Founder of PILATESBODY by Kayla
Founder of PILATESBODY On-Demand

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