Why is my butt flat after baby?

This is a question I see circulating a lot in the postpartum world – “why is my butt flat after having a baby?” And while this is common to experience, it’s not something you have to deal with forever! This phenomenon and referred to as “dead butt syndrome,” and there are a few ways we can go about correcting it!

If we are meeting for the first time – Hi! Welcome to Vibrant Mama Wellness! My name is Megan, and I am a pre and postnatal personal trainer. I am certified through the National Academy of Sports Medicine, with a specialization in pre+postnatal fitness through PROnatal fitness. I am a mom of 2, and became interested in pre + postnatal fitness as I was going through my first pregnancy and postpartum journey!

(Disclaimer: I am not a doctor and this is not medical advice. This blog is not intended to diagnose, treat, cure or prevent any disease or condition. This blog post is based on my own research and experience – please consult a medical professional before starting or making any changes to your exercise program).

Okay so first things first, let’s discuss what dead butt syndrome actually is!

Dead butt syndrome is also referred to as “gluteal amnesia” and is exactly as it sounds – basically your glutes have forgotten what they’re supposed to do. When we are seated a lot (i.e. most people who have corporate jobs – or moms at home with their babies!), your body forgets how to activate your glutes.

Dead butt syndrome is common after pregnancy because of the dramatic alignment shifts both during and after pregnancy. These shifts are happening with a weak core and pelvic floor, so there is a lot of overcompensation happening in your hamstrings, quadriceps, hips, and (potentially the most problematic) the pelvic floor.

But here’s the thing- your glutes are the largest muscle in your body! You WANT them to be activated and working correctly. Having strong, engaged glutes can help alleviate back pain, improve your pelvic floor symptoms (i.e. leaking when you sneeze, pain and heaviness) and even help strengthen your core and correct the dreaded “mom pooch”.

Having strong glutes is pretty important. Besides the fact that it looks good in your jeans.

So what can you do to fix dead butt syndrome?

Here are a few tips:

• If you have a desk job or find yourself sitting a lot, set timers to get up and walk around AT LEAST once an hour.
• Work on your posture! As mentioned above, your alignment shifts A LOT during pregnancy and postpartum. Be mindful to stack your rib cage over your pelvis when you are standing and lifting, and pay attention to if you tend to tuck your butt under (clenching the glutes) or sticking your butt out. Getting back to a neutral position can do wonders for your entire body, but it can also help your glutes “wake up.”
• Glute focused workouts. I like to start small with thinks like clam shells to “wake up” the smaller gluteal muscles, like the glute medius. You can also think about incorporating squats, deadlifts, and single leg exercises. Keep in mind, this isn’t going to happen overnight. Adding weight, doing progressive overload, and systematically building the glutes is what’s going to get them looking round again! (also healing underlying issues like pelvic floor dysfunction and Diastasis Recti!)
• Remember that there isn’t a “spot treatment” for fitness. Your body works as a system. So you really need to look at the body as a whole to determine imbalances, where the overcompensations are, and most importantly – your breathing and posture.

Like this post and want more?

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