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3 Exercises to Lift and Tone Flat Mom Butts

By Courtney Virden

women in swimsuits with no flatt butts aka mom butts

Are you a mom struggling with a flat butt? Are you wondering what happened to my butt? Do you not have children and have a pancake butt? Don’t worry; you’re not alone. Many women have a flat butt, and you might be wondering does sitting make your butt flat or give you a flat mom butt.  And yes, for many, it can.

For moms, we all know pregnancy changes our bodies, which can include losing shape and muscle tone in our glutes after pregnancy. Other women have always had a flat butt. So how is a flat butt pregnancy related? Pregnancy compromises core and pelvic floor strength and stability. Leaving many women gripping their glutes, tightening the glutes leading to a flat mom butt.

During pregnancy, women’s hips tilt forward, causing an anterior pelvic tilt. This can lead to a tight lower back and misalignment of the pelvic floor. When women are pregnant, they often tilt their pelvis backward and tuck their butt in. This can lead to issues such as tight glutes and pelvic floor misalignment. This leads many moms to wonder why has my bum gone flat during pregnancy? A mom’s butt can be flat from this.

Do a butt check on yourself and see if your less shapely glutes are from an unwanted pelvic tilt. Hip exercises are great for this, too! Look in the mirror and observe if you are a butt gripper or have an anterior pelvic tilt. Do you have a shapely big butt, or are you in need of some help? Keep reading and watch the video for some of the best butt exercises at home you can do. And, if you are searching for the best leggings for your butt or workouts, we have the ulitmate guide.


Problems Flat Butts Can Create

A tight mom ass isn’t really a perky and high functioning one, as you might think. Tight muscles are not typically strong. They are simply tight and, therefore, weak. Flat butt syndrome is often from over-gripping.

Since our bodies are connected when we have a flat booty that is weak and not functioning well, other muscles work harder to compensate for the weak glutes. This can create:

  • Knee pain
  • Tight hips
  • Foot Issues
  • Balance Issue

When training your glutes to be activated, your pelvic floor and core must also be addressed. You need to be able to stretch the muscles of the glutes in addition to regain glute strength.

When you hold your babies or stand and do things throughout the day, stagger your feet, drop your tailbone, and lift through your torso. Don’t arch your back or do any glute gripping. If you want to grow your butt muscles, do pelvic floor exercises and fix any posture issues. Otherwise, your glute workouts may not give you much muscle growth, and you will have less shapely butt muscles. Which is partly why many have flat moms butts.

The All Access program has a full range of pelvic floor programs plus a special glutes workout, unlike anything you have seen. And do not do Kegels; there are far better things for your pelvic floor than Kegels!


Pancake Booty v Strong Glutes

Many have a flat mom butt from gripping or not activating the glutes properly. Our body compensates and moves differently because all parts of it are connected. You will especially notice this in your glutes, core, and pelvic floor strength.

You will want to incorporate the exercises below to restore your butt to a perkier and stronger version. Plus, you will also want to be doing our pelvic floor programs. Both will tackle growing the glutes and build muscle for glute growth and pelvic floor strength.

A flat-butt mom or any woman with a flat booty must strengthen the glute muscles for improved size and shape. This is where a sedentary lifestyle isn’t going to fix a flat butt. You can utilize strength training or bodyweight exercises.

Let’s explore three effective exercises to help moms lift and tone their flat butts. Say goodbye to pancake booty and hello to a firmer, tighter, and more shapely booty.




3 Exercises for Flat Butts and Glute Strength


Exercise 1: Squats for Flat Booty Moms

Squats and deadlifts are fantastic exercises for moms looking to lift and tone their flat butts. This movement targets multiple muscle groups, including the glutes, hamstrings, and quadriceps. To perform squats correctly, follow these steps:

  1. Stand with your feet shoulder-width apart, toes slightly turned out.
  2. Engage your core and keep your back straight as you lower your body into a squat position. Imagine sitting back in an imaginary chair.
  3. Lower until your thighs are parallel to the ground, ensuring your knees don’t extend past your toes.
  4. Push through your heels and focus on the pelvic floor lifting to return to the starting position.

You can also experiment with wide-leg squats, sumo squats, or jump squats to target different areas of your glutes. If you have prolapse, avoid adding weights. And for some with prolapse, this exercise should be avoided.


Exercise 2: Glute Bridges for Firming the Mom Butt

Glute bridges are another highly effective exercise for moms seeking to firm up their small butts. This exercise primarily targets the gluteus maximus, the largest muscle in the gluteal group. To perform glute bridges correctly, follow these steps:

  1. Lie on the ball, bend your knees, and place your feet flat on the floor, hip-width apart.
  2. Engage your pelvic floor and squeeze your glutes as you lift your hips off the ground, forming a straight line from your knees to your shoulders, performing a hip extension. Focus on the gluteal muscles and not use the hip flexors to lift your body weight.
  3. Pause momentarily at the top and then slowly lower your hips back down to the starting position.
  4. Repeat for the desired number of reps.

To add intensity, you can use a resistance band or place a weight on your hips. Aim for three sets of 12 to 15 reps, focusing on maintaining proper form throughout the exercise.


Exercise 3: Lunges to Perk Up a Flat Butt

Lunges are excellent for targeting hamstrings, quadriceps, and glute strength while improving balance and stability. They offer a variety of variations to challenge and sculpt the shape of your butt. Here’s how to perform lunges correctly:

  1. Start by standing straight with your feet hip-width apart.
  2. Take a big step forward with your left leg, lowering your body until both knees are bent at a 90-degree angle.
  3. Push through your left heel and focus on the lift in the pelvic floor to return to the starting position.
  4. Repeat the movement with your right foot, alternating legs for each rep.

You can also experiment with walking lunges, single-leg lunges, reverse lunges, or stationary lunges on one side of the body and then the other to keep your routine fresh and engage different muscle fibers. Aim for three sets of 12 to 15 reps on each leg.


Eliminate Your Pancake Butt for Good

Many women want to get rid of their flat ass and want glute exercises to help them do this. Women don’t have to accept a flat butt as a permanent consequence of pregnancy or life.

By adding these three targeted exercises into your fitness routine, women can lift, tone, and sculpt their booty. This helps many to regain confidence in their appearance. Use these exercises, along with our pelvic floor programs, for your booty will be lifted. And your pelvic floor will function better for improved posture, stability, and sex!

Genetics play a role in the shape of our bodies. So while some women will get the gluteus they dream of, others will have a smaller butt. Focus on correcting misalignments and working out to be fit and strong, and know that the results you get are perfect for your body.

Maintain consistency and gradually increase weights or higher reps. Prioritize proper form to avoid injury. With dedication and consistency, you’ll be able to say goodbye to pancake booty. You can say hello to a firm, shapely mom ass, whether it is big or small. Let your journey towards a tighter and more lifted booty begin today!


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