How to Get Your Glutes Back After Pregnancy, According to a PT

After growing a baby for nine months, a woman’s body will likely look different, which is why Katie Crewe has shared tips on rebuilding glutes postpartum.

The 36-year-old personal trainer, who has almost nine years of experience, recently shared an Instagram post (@katiecrewe) demonstrating six exercises focusing on the buttocks.

Newsweek discussed the video with 207,000 views, with Crewe, who highlighted the main reasons women experience glute muscle loss after pregnancy.

Research has shown that it isn’t uncommon for women to be unhappy with their postpartum physique. In May 2022, a study published in the Archives of Women’s Mental Health revealed that 52 percent of pregnant women and 56.2 percent of postpartum women expressed dissatisfaction with their body image.

Additionally, nearly 80 percent indicated they would have welcomed the opportunity to participate in a prenatal program to understand and embrace body changes during this period.

Causes of Glute Muscle Loss After Pregnancy

Crewe, from Toronto, told Newsweek that there are several reasons, including:

1. Lack of use – “We tend to spend a lot more time sitting, especially in postpartum recovery. If we are working out, we aren’t doing it with the same intensity as before during pregnancy or early postpartum. When we’re not giving our body the stimulus for our glutes (or any other muscle at that) to grow, our body doesn’t hold onto all of that muscle. The good news is, once you’ve built muscle, it’s easier to build it back than it was to build it in the first place.”
2. Breastfeeding– “Breastfeeding is costly from an energy standpoint. People’s bodies respond in different ways to breastfeeding, but a lot of women lose weight while breastfeeding. When you lose weight, if you want to maintain your muscle, you should engage in strength training and eat sufficient protein. As discussed above, this is tough [in] early postpartum, especially because of time constraints and from a recovery standpoint. Prioritizing protein is also very difficult for postpartum moms who often struggle to just feed themselves at regular intervals. Body fat is also likely to be mobilized from your glutes.”
3. Posture-related changes – “We tend to tuck our pelvis postpartum to take the load off of our arms a little when we’re holding a baby for prolonged periods of time, and this can become a habit. Your glutes aren’t really engaged in this position, and over time, can lead you to use your glutes less.”

The CDC recommends getting at least 150 minutes of moderate-intensity aerobic activity per week during pregnancy and postpartum, such as 30 minutes a day, 5 days a week. However, any amount of physical activity is beneficial, so do what you can.

During the video, Crewe shows the following exercises: Romanian deadlifts, Bulgarian split squats and other variations, leg presses, hip thrusts, step-ups using a box, and glute kickbacks.

“Strong glutes are also important for your pelvic floor, so it’s not just an aesthetic concern,” she told Newsweek.

An extract from the clip caption says: “Strong glute muscles help with your pelvic floor function, which is very important postpartum, and make you generally stronger and more resilient.”

However, achieving the desired results will be harder without adequate calories and protein.

“It’s hard when you’re in the thick of postpartum, but ensuring you’re eating enough calories to support breastfeeding (if you can/are choosing to feed that way) and having adequate protein will help,” she said.

While the video is aimed at postpartum women, Crewe urges against rushing back into the gym.

She shared her experience: “It’s hard, and there’s a good chance you’ll get back to consistent exercise later than you anticipated or hoped for. It takes years to fully recover postpartum. It took me about two years to feel like I could train with my prior level of intensity, and it’s part of my job. Give yourself tons of grace.”

Crewe advises mothers to be realistic when it comes to exercising after a baby and have a plan in place, such as an online program to follow.

“Having a plan can also help you to make sure you’re continuing to challenge yourself but also not pushing yourself past your current capacity,” she said.

She also encourages moms to find a gym with childcare or train at home with a couple of dumbbells.

“It’s important and not selfish to prioritize your wellbeing,” she said.

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