What Is Mom Butt, and What Can You Do About It?

“Mom butt” describes a backside that has become larger, droopier, or flatter than it used to be. This change frequently happens during or after pregnancy as your body adapts.

The encouraging news is that you can reclaim your previous shape or even develop a firmer, more lifted posterior. Your motivation may be health-related, a wish to enhance fitness, or simply wanting to fit into favorite clothes again. Whatever drives you, a shapely rear is attainable.

Keep reading to discover what leads to mom butt, any possible health implications of increased butt size, and practical ways to build a strong, well-shaped bum.

What exactly is “mom butt”?

People often use the phrase mom butt to refer to a buttocks that appears bigger, flatter, or less toned. After giving birth, your once-perky rear may feel less full and your jeans might sit looser at the seat. Your core, glutes, and upper legs can also feel softer and weaker.

During pregnancy, many women tuck the pelvis, push the hips forward, and arch the upper back to make room for the growing belly. These posture shifts create muscular imbalances that can contribute to the mom butt look.

What causes butt changes during pregnancy?

Multiple factors can lead to a larger butt during pregnancy, including added weight and abdominal expansion. Changes in skeletal alignment and posture also contribute.

A small 2018 study observed that pregnant women in their third trimester showed greater electromyography (EMG) activity in the lumbar spine and pelvic extensor muscles compared with postpartum or women who had never been pregnant.

In other words, the trunk extensors adjust to accommodate increased abdominal size. The study did not find significant differences in spine or pelvis positioning between groups, and further research is needed to clarify these results.

During pregnancy you may overextend the muscles that maintain posture, producing short, tight muscles at the front of the body. You might also adopt poor posture or spend more time sitting. These habits can reduce activation of the upper back, core, and glutes, leading to muscle atrophy and decreased strength.

Hormonal shifts also play a role. Pregnancy raises levels of relaxin, which loosens muscles, tendons, and ligaments near the pelvis to prepare for childbirth. This increased laxity can allow tissues to stretch and widen, potentially altering the butt’s shape.

How common is mom butt?

Your body undergoes numerous changes during pregnancy. How much and in what ways it changes depends on factors like pre-pregnancy weight, body composition, and fitness. A fuller or more defined body shape may make changes in the butt more noticeable.

The Centers for Disease Control and Prevention (CDC) suggests that women of average weight carrying a single baby typically gain about 25 to 35 pounds (11.3 to 15.9 kilograms) during pregnancy.

If you started pregnancy at a moderate weight and gained within those guidelines, there’s generally no reason for worry — though you may still experience some degree of mom butt.

Does having a larger butt pose health risks?

Evidence on health risks tied to larger buttocks is mixed. An older 2010 review suggested that losing fat from the hips, buttocks, and thighs could raise the risk of metabolic issues and heart disease.

A 2018 study, however, found that reductions in gluteal and leg fat improved markers linked to cardiovascular disease risk. Cardiovascular disease is only one of several inflammation-related conditions influenced by excess body fat.

If you began pregnancy above a healthy weight or gained more than recommended, you may retain postpartum weight. This increases the risk of obesity, type 2 diabetes, and heart disease. The CDC notes that gestational diabetes also raises the chance of developing type 2 diabetes later.

How do you get your butt back after pregnancy?

If your goal is to return to a moderate weight or shed baby kilograms to tone your rear, develop a practical plan.

Nutrition advice

Follow a balanced eating plan that supplies enough nutrients and calories, especially if you’re breastfeeding.

Healthy choices include:

• whole grains
• vegetables
• fruits
• low-fat dairy
• lean proteins
• fiber-rich foods
• eggs
• nuts and seeds

It can also help to limit or avoid:

• sugary beverages and sweets
• solid fats
• whole (full-fat) milk
• refined carbohydrates
• ultra-processed foods
• alcohol

Exercise advice

Aim for at least 150 minutes of moderate-intensity activity weekly to improve cardio fitness, build muscle, and reduce butt fat.

Cardio activities such as hill walking, swimming, or using an elliptical can keep you active. On days when energy is low, opt for a gentle walk, light stretching, or a calming yoga flow. When you’re ready, incorporate interval training.

Resistance training helps target the core, glutes, and legs. Adding dumbbells increases challenge. Consider these postpartum-safe butt, thigh, and hip movements.

Example moves include:

• squats
• lunges
• hip thrusts
• donkey kickbacks
• resistance band lateral walks
• glute bridges
• side-lying clams
• prone leg raises

Consult a healthcare provider before beginning a new diet or workout routine, especially if you’re new to exercise, on medication, or have health concerns. For tailored help, speak with a registered dietitian or fitness professional.

The takeaway

Transforming mom butt into a firmer, more toned rear is achievable. Start with balanced nutrition, consistent activity, and targeted exercises for the glutes.

Strengthening your booty can be a form of self-care during your parenting journey. Improving your posterior will boost posture, mobility, and overall strength, benefiting your day-to-day life with your child.

Above all, be kind to yourself. Focus on steady progress instead of expecting instant changes. A lifestyle that makes you feel healthy and strong matters more than appearance alone.