5 (MORE) GREAT GLUTE EXERCISES TO PUT THE JUNK BACK YOUR (POSTPARTUM)
My number one blog post over here continues to be this one all about strengthening your glutes after having a baby (or anytime you’re feeling a little flat in the derrière department).
This tells me two things: 1. you care about your tush strength and/or its appearance, and 2. you’re always looking for more strength ideas to help this area out.
I applaud your heinie concerns! Your glutes are really important.
Why are the glute muscles so important?
The glutes play many roles. Functionally, I argue that the glute muscles are the most important muscles in the upright body (if I was forced to pick just one area), even before your core muscles. Their primary function may be to extend the leg, but they provide a huge amount of stability for the entire body. They also act like shock absorbers, dampening ground reaction forces coming up your leg and into the spine. They dictate alignment of your leg all the way into your foot. They help your pelvic floor muscles out, contributing to pelvic organ support and function. The list goes on.
I like to say that a healthy spine starts at your butt. Lower back pain, SI joint pain, pelvic girdle pain (so common during pregnancy), hip, knee, and foot issues - these typically all need strong glute muscles in order to improve. Your glutes are big-time postural muscles. They help balance your entire body. And so often these injuries and pains crop up because of weaknesses in the glutes.
During pregnancy the tush is typically voluptuous and round, counterbalancing the growing belly. And then poof it disappears as quickly as your belly deflates after birth. You might be surprised by the reason why this happens.
Why do the glutes seem to disappear postpartum?
During pregnancy the tush is typically voluptuous and round, counterbalancing the growing belly. And then poof it disappears as quickly as your belly deflates after birth. Fear not! There is science to explain this troubling phenomenon.
Research has shown that during pregnancy, you store omega-3 fatty acids (DHA) predominantly in the glute adipose tissue. Once baby is born, these omega-3s are released into your blood and then into your milk in order to pass them onto the baby. While this may not have much to do with the muscles of your derrière, it is good to know that some volume lost went to a good cause.
Why should you work on your glute strength after pregnancy?
If you are suffering from postpartum lower back pain, pelvic pain, or other lower extremity issues (like foot and knee issues), consider working on your glute strength.
If you are experiencing any pelvic support issues, like leaking (stress urinary incontinence) or pelvic organ prolapse, building your glute strength is paramount to recovery. The muscles of the pelvic floor are not meant to handle the loads imposed on us, they need (NEED!) the support of the glutes.
ps there are two areas that I always suggest you focus on postpartum (and really, all of the time): the glutes and the core. The exercises here are a great mix of both.
How long will it take to get your glutes back postpartum?
It doesn’t really matter if you are postpartum or at some other stage of life, building muscle takes time, work, and enough load (stress). And every body is different, but generally, if you are consistent (4-5x/week) with your strength exercises, you should see and feel (ie less low back pain, less leaking) changes within a few short weeks.
Enough chat, here are five (more!) great exercises to strengthen your glutes and help you get your booty back after baby (or any old time).
Without any more chat, here are
FIVE GREAT GLUTE EXERCISES YOU CAN DO AT HOME
Remember, these exercises may not be right for you at this moment in your journey.
They may need a modification. You may need to do it differently than me because your body is different than mine. So take care. No pain, no pelvic floor pressure, no leaking, no belly doming. If you’re not sure, just ask!
EXERCISE #1: SUMO SQUATS
There are many ways to squat. Some will target more of your quads and some more the glutes. Typically, the wider you go in your stance the more you will get into your glutes. For this exercise, take a stance that is wider than your hips. Find a width that is comfortable for you.
Respect your range of motion here (as with any squat). While it is great to push it as low as you can comfortably, it is important to avoid any pain, pinching in the front of your hips or pelvic floor pressure. Try to go as low as you can while still maintaining a nice neutral spine.
Easier: keep it body weight.
Harder: add a weight like a dumbbell or a kettlebell, or add a 3-count pulse at the bottom of your range.
Tips:
make sure that your knees track in line with your 2nd/3rd toes - don’t let them fall or rotate inward
when you are at the bottom of your squat, refocus on the glutes to drive you back up
at the top of your squat, make sure you stand fully straight, squeezing the glutes
add these in anywhere - while waiting for a pot to boil, at the park, while the kids play nearby
EXERCISE #2: BENT OVER HIP EXTENSIONS
These are sneaky! You think it’s all about the hip that is moving (flexing and extending), but the stance leg will also get a great glute burn if you do it correctly! Efficiency! What every mother wants.
Easier: keep it body weight.
Harder: add arms overhead
Tips:
really make sure that your pelvis stays level here (no lateral tipping!) - you should feel your stance leg glutes if you do this well
make sure that your stance leg stays square (don’t let your knee fall inward or the leg rotate inward) - you should feel your stance leg glutes working to keep the stance leg aligned well.
keep your core strong here, don’t let your lower back move an inch from neutral - draw lower ribs to pelvis.
EXERCISE #3: ELEVATED CLAMSHELLS
Clamshells are always a fan favourite, because #lyingdown. They are easy to do while your babe plays in front of you or while your kids run circles around you.
This is variation has you in a side-plank (sorry, not exactly lying down) while doing clams, which is awesome because you’ll tap into that core AND supporting glute as well. Another winner in the efficiency department.
Easier: from knees
Harder: add an elastic around your knees, or plank from feet + a lateral straight leg-raise
Tips:
make sure your head, shoulders and hips are in line
squeeze the glutes to hinge at just the hip
don’t let your spine or pelvis rotate back as the hip comes up, keep it solid in place
EXERCISE #4: HIP BRIDGES
Another fan favourite for the lying down + add a baby/kid ability. They love it, your butt loves it. Everyone is happy.
Easier: bodyweight
Harder: add a weight (kid, dumbbell, weighted bag), elastic, or try elevated feet, single-leg, static holds or pulses at the top range.
Tips:
keep your core strong with this one (set it first), the motion comes from your hips
Squeeze. Those. Glutes.
EXERCISE #5: KB SWINGS (& ALTERNATIVES)
A bit trickier to execute (especially if toddlers are around - safety first please). This exercise is more involved, but if done well it is a great fully body exercise that will get your heart rate up nicely. Again, efficiency. These are so often not done well, so if your aren’t sure of your form, get it checked out!
Easier: lower load*
Harder: increased load
* this exercise is actually more difficult to do well if the load is too light (like with a jug). So if you don’t have a kettlebell that challenges you, try the elastic hip hinge (hip drives) instead.
Tips:
core is STRONG here maintaining your spine neutral (not flexing) - this motion is entirely a HIP motion.
feet are hip width apart (find your comfortable, allowing the bell to swing through)
only let your arms come up to about shoulder height
start with a slight knee bend
as you drive up the knees straighten - your glutes and hamstrings doing all the work to get you up to tall standing
Again, if you’re not sure of your form, get it checked!
That is it! Five of my favourite glute strengthening exercises that are simple to do at home. There are of course hundreds more, but these are simple staples that always give me that great glute burn! Yass!
Work hard and you’ll get those glorious glutes back, mumma.
