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The 10 Most Effective Exercises to Get Rid of Your Mom Butt

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How to Get Rid of Mom Butt with Workout

After pregnancy, your butt might not be what it once was. It can be bigger, more squishy, saggier, or flatter. It’s referred to as “mom butt.” But don’t worry. With the right exercises, you can get rid of your mom butt and even have a better butt than ever before! In this article, we will be explaining all about the causes of mom butt and how to get your booty back to where you want it to be.

**Always remember to consult a doctor before starting any exercise program! This post may contain affiliate links. Please read full disclosure here.**

the best exercises to get rid of your mom butt postpartum

What is Mom Butt Anyways?

Though on the surface the phrase “mom butt” doesn’t sound all that bad. Being a mom is a strong, beautiful, and powerful role… no matter how your body looks!

But the coined term “mom butt” refers to the ways that a woman’s butt changes after having a child in ways that are often perceived as negative.

After childbirth, a woman’s butt can be bigger, squishier, saggier, or flatter. (I’m the flatter kind of mom after baby.) This is caused by changes in hormones and weight loss postpartum.

I’ve always said that my butt deflates after I give birth. While pregnant my tush is always more full and round than it has ever been! It’s quite nice actually. But right after childbirth pffffft (enter deflation sound effect here).

Having a lot of extra weight and losing it fairly rapidly in combination with the muscle mass you lose during pregnancy often isn’t very flattering in our own opinions to our backsides.

If you are a fellow mama who suffers from mom butt postpartum you are in luck! I’ve got some great exercises that will sculpt and lift your mom butt quickly!

RELATED: How to Repair Diastasis Recti Postpartum (from a doctor of physical therapy)

Can You Spot Treat Your Mom Butt to Get Rid of It?

Unfortunately, the idea that you can “spot treat” your body for weight loss is a misnomer. There are so many articles, pins, and websites that lead you to believe you can exercise a certain body part in a way to lose weight there specifically.

But I can assure you as a personal fitness trainer and health coach of 13 years, that just doesn’t work. What you CAN do, is follow a healthy diet and exercise program to lose excess weight, and then use specific exercises to strengthen, build, tone, and lift certain muscles.

The Milky Mama’s Postpartum Plan is a powerful weight loss program for breastfeeding moms. If you are still struggling with losing the baby weight (really whether breastfeeding or not) the Milky Mama’s Postpartum Plan is for you!

You are walked through details of postnatal nutrition, given 56 delicious recipes (including desserts), all which increase breast milk supply while slimming you down. You also get a 28 day workout plan to help you regain strength and lose weight after baby.

So if you are still looking to shed some extra weight in a safe and highly effective way postpartum so that you can get the best sculpting results from the exercises below for your mom butt struggles, check out the Milky Mama’s Postpartum Plan now because losing the excess weight is the first step to getting your body back after baby.

the milky mama's postpartum plan

Tips for Exercising to Get Rid of Your Mom Butt

What is so great about all of these exercises I’ve hand picked for you as a pre and postnatal fitness specialist is that they are easily progressed. When training your muscles you will want to continually progress these moves to continually challenge your muscles over time.

That is the only way you will see results from your workout.

Ways to progress these moves over time are by:

  1. Adding in repetitions. How many times you repeat each exercise consecutively until muscle exhaustion is called “reps.” Increase this number as time goes on. If you can do over 20 it’s time to increase your weight.
  2. Add on weight. Some of these exercises can be done with just your body weight in the beginning. But you will want to add in weights or resistance bands progressively as time goes on.
  3. Increase your sets. One set is when you complete a “set” of reps. If after resting your muscles you repeat the same exercise that is another set. You can also increase sets as time goes on.
  4. Adjust your cadence. How fast you complete each exercise matters too. Faster is not usually better. Changing the speed at which you lower, hold, and lift can also continually challenge your muscles.
the milky mama's postpartum plan

The 9 Best Exercises to Get Rid of Your Mom Butt

1.) Side Lying Clam

clam exercise to lose your mom butt
clam exercise for mom butt postpartum

This exercise is great for strengthening your glutes. It targets the muscles that lie on the outer portion of your butt. This exercise is perfect for eliminating mom butt! Not to mention it is one I highly recommend to do postpartum to regain strength that was lost during pregnancy and aid in proper pelvic floor function.

To do the clam, lie down on one side with both knees bent at 45 degrees. Stack hips and shoulders, so they are aligned. Then lift the top knee up as high as you can without rotating your hip. Your feet should be pointing straight forward, but your top foot should be at a lower angle than the bottom foot. Hold at the top for 1-2 seconds and then slowly bring it back down.

Start with 1 set of 20 on each side. You can add resistance bands and lower reps and decrease speed as time goes on to progress.

2.) Bridges

bridge for postpartum mom butt workout

Bridges are also great for the butt and thighs, which makes them amazing exercises to get rid of your mom butt.

To do the bridge, lie on your back with your knees bent. Then slowly raise your hips up so that you create a straight line between both of your feet and shoulders. Make sure not to arch you back while doing this exercise. Hold for 1-2 seconds and then slowly lower down.

Bonus! Do a kegel while you hold at the top before lowering down.

You can progress this move by adding a weight onto your hips.

3.) Single Leg Bridge

To do the single-leg bridge, lie on your back with your knees bent. Point one foot straight up to the sky. Then slowly raise your hips up so that you create a straight line between both of your feet and shoulders. Hold for 1-2 seconds and then slowly lower down to just hovering above the ground before going back up.

Bonus! Do a kegel while you hold at the top before lowering down.

These are hard! It’s ok to just progress with adding in reps and eventually increasing sets.

4.) Bridge Leg Raise

Now you’re getting it, bridges are a great move to get rid of your mom butt! Begin by doing a single-leg bridge. But instead of lowering your hips to the ground, remain in a bridge position. Take the foot pointed toward the sky and lower it to hovering just above the ground before bringing it back up to the sky.

5. Fire Hydrants

To do the fire hydrants, start by getting squarely onto your hands and knees. Raise one knee up at out to the side. Then straighten the lower part of the leg. As if you are kicking a soccer ball away. Bring your lower leg back in and lower your knee to the ground. Picture a dog peeing on a fire hydrant.

One way to progress this move is to add on ankle weights. Another powerful way to progress this move is by adding pulses. Either at the end of each set or with each repetition.

6.) Sumo Squats

sumo squat for postpartum mom butt

This exercise is great for strengthening your glutes which can help you to get rid of your mom butt.

In order to do the exercise make sure that both feet are further than shoulder width apart and that your feet are pointed out at 45-degree angles. Squat down as far back as you can with your chest up. Make sure that your feet don’t pass over your knees.

Increase the intensity by holding a dumbbell or barbell or by adding in pulses.

7.) Side Lunges with a weight

This exercise is great for the butt and thighs, which makes it very efficient in getting rid of your mom butt.

To do this exercise you will need a barbell or dumbbell. Hold the barbell with both hands and place it on your upper back, just below the neck. Keep your feet planted at hip-width apart and then slowly lunge to one side by bending your knees and sitting backward. Go back and down as far as you can before returning to your starting position. Make sure that you don’t lean over too much when doing this exercise.

To complete this exercise with dumbells you can use one or two. You can let the dumbbell hang freely down toward your leg or can hold it up on your shoulder for a full-body workout. In the images I’m showing how to hold the dumbbell in a way that provides more of a full body workout than supporting with both hands.

Really want to point out what I mean by sitting back or pushing your butt out on these exercises. The images from the front are decieving.

You are not lowering your hand and weight in these exercises. Instead you are sitting or pushing your butt backward, and while remaining in neutral spine your torso naturally lowers. This is why squeezing your glutes will bring you back to starting position.

See how a side lunge looks from the side? Remember this when you see RDLs and such. Don’t worry, I’m making a video so you can be sure to complete each move most effectively.

side lunge glute workout postpartum

8.) Romanian Deadlifts (RDLs)

Romanian deadlifts are great exercises to terminate your mom butt for good. They work the hamstrings and glutes, which can help you to lift up that mom butt. They are tricky. Not because they are physically difficult, but wrapping your brain around the move is tough at first.

To do this exercise you will need a heavy dumbbell or kettlebell. Grab your weight using an overhand grip in front of you with both hands. Make sure that your feet are planted at hip-width apart and then slowly lower the weight down keeping your chest out and your back straight.

You are not lowering the weight down using your back muscles. Instead, you are lowering it by pushing your butt backward. The only reason your torso goes down is becaues your butt is going outward. (If this is a new move for you, check out the youtubve video about this post.)

To come back up squeeze your glutes and pull them forward. This motion will bring the weight and your torso back up.

9.Single Leg Deadlifts

single leg deadlift exercise for better glutes after baby
single leg dead lift for mom butt postpartum

When looking to grow and lift away that mom butt, single-leg deadlifts are a great glute exercise to go to! Use either one or two dumbbells or kettlebell stand with your weight on one foot. Hold the weight in either the hand that is opposite the leg supporting your body or in both hands. Have the other foot lightly on the floor. Lower your weight down in front of you while lifting your leg behind your body. Try to keep a straight back and straight leg. Lower only as far as you can with square hips and then return to the starting position.

Wrapping Up the 9 Best Exercises to Get Rid of Your Mom Butt

These 9 exercises will help you to eliminate your mom butt and to get an even better-looking butt than before! Don’t forget, if you are still struggling to lose the rest of that baby weight (which lays the groundwork for getting rid of that mom butt) check out the Milky Mama’s Postpartum Plan.

Do you have a favorite glute exercise that I missed? I’d love to hear below!

More Postpartum Fitness Tips You’ll Love

My 5 Tricks to Lose the Baby Weight by 6 Weeks 3 Times

The Best Postpartum Weight Loss Plan that is Healthy, Safe, and Sustainable

The Best Stroller Exercise Routine

How to Get Rid of Mom Butt with Workouts

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