3 Exercises to Lift and Tone Flat Mom Butts

By Courtney Virden

Quick exercise ball ab workout for at-home upper and lower ab exercises . No crunches needed.

Are you a mom struggling with a flat mom butt and 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 with pregnancy, our body changes, often including 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? During pregnancy, core and pelvic floor strength and stability are compromised. Leaving many women gripping their glutes, tightening the glutes. Pregnancy leaves women in an anterior pelvic tilt with the hips tilted forward and butt sticking out (also a tight lower back and pelvic floor misalignment). When we carry a baby, many women go into a posterior pelvic tilt tucking the butt to compensate, which also leads to issues such as glute gripping and pelvic floor misalignment. Do a butt check on yourself and see if your less shapely glutes are from an unwanted pelvic tilt. Look in the mirror and observe if you are a butt gripper or have an anterior pelvic tilt.


Why a Flat Booty Can Be Dysfunctional

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. Your pelvic floor and core must also be addressed when training your glutes to be activated. 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 grip your glutes. Many with less shapely butt muscles want to grow the glutes and build muscle but make sure you do pelvic floor exercises at the same time and work on addressing any postural misalignments, or your glute growth may be minimal from your glute workouts. The All Access program has a full range of pelvic floor programs plus a special glutes workout that is unlike anything you have seen.


Pancake Booty v Strong Glutes

When we have a flat butt from gripping or not activating the glutes properly, our entire body compensates since it is interconnected. You will especially notice this in your glutes, core, and pelvic floor strength. So while you will want to incorporate the exercises below to restore your butt to a perkier and stronger version, you will also want to be doing our pelvic floor programs.

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 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. <span “>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; for some, 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 incorporating these three targeted exercises into your fitness routine, women can lift, tone, and sculpt their booty to regain confidence in their appearance. These exercises, paired with our pelvic floor programs, your booty will be lifted, and your pelvic floor will be optimized for better posture, stability, and sex! To take your glute workout a step further, get started with our quick go-to glutes-focused workout in our All Access programs.

It is important to keep in mind genetics play a role in the shape of our bodies, and 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 perseverance, you’ll be able to say goodbye to pancake booty and 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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