Understanding Mom-Bum: What Causes Changes in Your Backside During Pregnancy?
Let's talk about something that might not get as much attention during pregnancy—your backside, affectionately known as mom-butt or mum-bum. Have you noticed changes in your backside and wondered what's behind them? Let's delve into the factors that contribute to these transformations and how you can address them.
Pelvic Tilt: The Main Culprit
One of the primary reasons for changes in your backside during pregnancy is pelvic tilt. As your pregnant belly grows and your core muscles weaken, your pelvis naturally shifts to find stability. Some women experience a posterior tilt, where they constantly squeeze their glutes, leading to tightness and potential weakness. Others may have an anterior tilt, where the weight of the belly pulls their pelvis forward, lengthening the glutes and making them harder to activate.
Think of your pelvis like a bowl of water—posterior tilt spills water out the back (glute gripping), while anterior tilt spills water out the front (glute lengthening).
Impact of Pregnancy Hormones
During pregnancy, the hormone relaxin loosens ligaments to prepare for childbirth. However, it can also affect joint laxity and posture, contributing to changes in pelvic alignment and potentially impacting your backside's appearance.
Breastfeeding and Body Changes
There's some research suggesting that breastfeeding may also play a role in a flatter backside. The hormone changes and nutrient prioritization during lactation could lead to a redistribution of fat stores, possibly affecting the glutes and thighs.
Exercises to Rebuild and Strengthen
If you're experiencing changes in your backside during pregnancy or postpartum, here are some exercises to help rebuild your glutes and support your pelvic floor:
Lunge + Internal Rotation
Banded Donkey Kick
Reverse Sam-Shell
Bridge + Alternating Leg Extension (with a block for inner thighs)
Single Leg Bridge Pulses
Side Lunge + Adduction
Elevated Rainbows
Ensure you maintain neutral pelvis alignment throughout each exercise, with your ribs stacked over hips. Initiate each movement from your glutes to avoid over-reliance on your hamstrings or low back.
Why Strengthening Your Glutes Matters
Beyond aesthetics, addressing glute weakness is crucial for maintaining a strong pelvic floor. Your glutes and pelvic floor muscles work together to provide stability, support, and proper alignment throughout pregnancy and beyond.
For Pregnant Mamas: Prevention and Relief
If you're currently pregnant, incorporating these exercises can help prevent mom-butt and alleviate common pelvic pains associated with pregnancy. Strengthening your glutes now can support you throughout your journey into motherhood.