Do you have a Flat booty or “mom butt” after having your baby!? Don’t worry, you aren’t alone! This happens so often to new moms post delivery or c-section and most have no idea why! This is usually due to a weak pelvic floor or core dysfunction. You may not have thought of your booty workout as the key to a strong core but it is! Strong pelvic floor and core is made possible by a Great Booty!
I am sharing 11 Great Glute exercises to help you build a strong booty, help heal your pelvic floor and your Diastasis Recti. You might not think of your glutes as a contributing factor to your pelvic floor or your DR. But you can think of your glutes as an extension of your pelvic floor. When the pelvic floor is weakened during pregnancy or diastases recti has occurred due to pregnancy, those areas are weak and may have trouble maintaining stability and regulating core pressure. So the glutes show up to the party and try to maintain stability for your pelvic organs and abdominals and you’ll end up with a pooch In the low belly, flat booty and a little wedgie
at the bottom of it! You, sweet new mama, are probably a glute clencher…clenching when you are leaned over loading the dishwasher, or changing the baby. That constant low lying tension in the glutes can lead to glute weakness and can lead to worse core and pelvic floor dysfunction. We know that constant low lying tension is bad, think of constantly clenching your jaw, what that does to your neck muscles and it can even give you headaches. DON’T give your pelvic floor a headache! Its been through enough already! Even if you’ve never had a baby before, a weak pelvic floor and core muscles can lead to the tucking of the pelvis, head forward posture, rounded shoulders and overall poor breathing mechanics.
You will be able to notice this in people, yes looking at peoples butts lol, when they have a little wedgie at the bottom of their glutes, a bigger over developed top region of their glutes (glute medius), and a pooch in the front. This all usually couples with rounded shoulders and forward head posture. You can usually bet on this because what one end of the spine is doing, the other end will follow to try to balance out the weight.
Paul Chek from the CHEK institute says the following about functional glutes and core unit in comparison to not functional one, “If the inner unit that is composed of the transversus abdominis, diaphragm, multifidus and pelvic floor is not working properly to segmentally stabilize the core, other muscles (glutes, hamstrings, etc) will have to take over to do its job. This now turns the gluteus maximus that is two-thirds fast twitch muscles fibers and one-third slow twitch muscle fibers into a stabilizer muscle instead of a mover muscle. This is what Paul Chek refers to as “Heart Bottom Syndrome.” A functional butt should look like an upside-down heart with flat lower abdominals, while a dysfunctional butt will look like a right side up heart with distended lower abdominals.”
SO my final words are to release the glutes! Set reminders in your phone for throughout the day to squeeze your glutes together really hard and then release and leave them there.
Watch the video for 11 glutes Exercises to build a strong booty! Remember that ANY exercise can be DR unsafe, depending on where you are in your core healing journey and how your ENTIRE core unit is working with exercise and breath.
As with all these moves the BREATH is the most important thing. 💗Inhale-release Pelvic Floor (think of a flower opening), belly gently rises with air, air moves into your back, ribs and low belly. 💗Exhale- in this order, contract/lift pelvic floor (flower closes, the 3openings are closing), and then contract lower abdominals slowly working your way up to knitting your ribs together, if you Hiss or make noise as your exhale this helps engage the TVA, your deepest core muscles. 💗Eccentric movement is the inhale and concentric is the exhale. Or just think of exhaling on the hardest part of the move.
I hope you babes found this useful!
I am talking to the c-section mamas today!! Lets talk about your scar!
I ended up having an emergency c-section with Rad after 26 hours of labor. I went into the hospital with the possibility of having a c-section literally not even crossing my mind! After my very hard recovery, I was left with a scar, very low and basically no information about ways to mobilize that area. The Dr.’s I had were great, but I was given no information about moving my scar around to make sure that the scar tissue didn’t start creating problems.
So many women after having a c-section are left with weak abdominals, a pulling for tugging sensation when standing or reaching for things, painful sex, and the pooch near near the scar. These women are told this is something they have to live with and its “just what happens”.
Well I beg to differ.
The scar goes much deeper than what you see on the surface.
And it can cause an aray of issues. You might not have attributed your scar to these symptoms. If you have any of the following, you may need to start moving that scar around.
- Pain/sensitivity at and around the scar.
- Reduced mobility and elasticity; making bending forward and lifting uncomfortable.
- Feeling like that area is being pulled/tugged on, when standing up straight and reaching overhead, which can affect posture.
- Low back pain from compromised/weakened abdominal muscles.
- Myofascial trigger points in abdominal muscles that can refer pain to the urethra and clitoris.
- Superficial nerve irritation surrounding the area of the scar.
- Urinary urgency and frequency.
Your tissue is usually laying under the skin all nice and pretty. When scar tissue forms, the tissue becomes messing and can attach to things in the body trying to make the area stronger but it can lead to some of the issues above.
Massaging the scar tissue and surrounding area can break up those adhesions that are attaching to surrounds areas of the scar sight. If you never break up those connections, it can cause nerve pain and reduced blood flow as well.
You should be able to start massaging the area once the scar is healed. This usually happens around 6-8 weeks post delivery. Everyone is different and you will want to be cleared by your Dr. before you start.
I know for me, my scar was HYPERSENSITIVE! OH MY GOODNESS, it did not feel good to touch anywhere near my scar, like my pants couldn’t touch it or if I brushed up against a table, it hurt! You will need to desensitize the area. Try brushing on or around your scar with a soft towel, your fingers.
Then you will want to work in all directions, in circles, up and down, side to side, along the scar, above and below with your two fingers. Later once more mobile and once comfortable, you can try spreading the scar apart, or picking the scar up and twisting slightly. This will seem aggressive if you haven’t been working on the previous progressions.
You will also want to press deeper to get past the muscles and to massage the organs as the adhesions can attach to ovaries and the bladder as well.
Your best bet is to see a pelvic floor specialist so you can have your scar observed by someone who has seen a lot of them! They can also help with prolapse, diastasis recti and other core dysfunctions. I will attach a video of my own scar and some demo of how to start moving it around!
I hope this was helpful and if possible, please see a pelvic floor physical therapist!
Sharon, et al. “C-Section Scar Problems and Solutions from a Pelvic Floor Physical Therapist.” Image, 7 Sept. 2017, https://pelvicpainrehab.com/pregnancy-and-postpartum-pelvic-health/4873/c-section-scar-problems-and-solutions-from-a-pelvic-floor-physical-therapist/.