Do You Have Mom Butt?
MOM BUTT 😳🍑
Have you heard a mom (or yourself) say “I have no butt after having kids!” While it may be a common issue, it’s not something that anyone should accept as normal!
“Mom butt” is also called butt gripping, or glute clenching.
Glute clenching is caused by weak external hip rotators (deep glute muscles of the hips) and a lack of core strength. When someone clenches their glutes over a long period of time, this can cause the internal hip rotators (adductors - or inner thighs - along with the gluteus medius and minimus) to lose their range of motion. The hip bone is pushed forward as well, and because of the imbalances and weaknesses of the glutes, the ball and socket joint of the hip also loses range of motion.
Why is glute clenching a problem?
Not only is glute clenching a problem as far as muscle and core function, but it can also cause back pain! SI joint issues arise when the glutes are not lengthened during daily life activities - such as loading a dishwasher or picking up toys. The constant strain and pressure on the low back due to glute dysfunction will take a toll. Not only that, but the glutes are a window into the pelvic floor. If the glutes are not functioning or firing well, that tells us that there could be other issues that are going on as well (leaking, hip pain, pelvic floor weakness, etc). It’s amazing how the body is so connected and compensates the way it does so we can function the way we need to (even if the way it compensates isn’t always the best!).
So, how can Fit MOM help?
Most importantly, we want to bring AWARENESS to how posture and breathing contribute to glute clenching. Just being aware of the habit and learning to reestablish alignment throughout the day using the core and relaxing the glutes will be super helpful! We also would help moms to learn how to connect to her core and establish control in her transverse abdominals (TVA). We’d also help her with strengthening her internal hip rotators and having her learn how to lengthen her glutes.
Does the “mom butt” resonate with you? This applies to freshly postpartum moms to moms who had babies years ago! Shoot us a message to see how we can help you.
Drea & Brit
We're sisters, moms, certified personal trainers and fitness instructors who specialize in postpartum fitness. We are passionate about building a community of health focused moms while also offering safe, fun, and effective fitness classes and personal training for postpartum women.