Pregnancy is an exciting time for expecting mothers, but it can also be daunting. Knowing what’s best for you and your baby is essential, which includes trying to keep up with your fitness routine during these 9 months of transformation. If you’re particularly invested in improving the look of your posterior region, you might have been asking yourself: how to get a bigger bum while pregnant?
Creating the perfect derriere seems impossible with the changes in hormone levels and body shape. But fear not – there are several things you can do that will help your backside appear larger and perkier without causing any harm to your growing baby! In this blog post, we’ll discuss safe exercises you can use to achieve a bigger bum while pregnant, so what to wait for? Scroll down to know more!
Bigger bum during pregnancy
Pregnancy can cause a woman’s buttocks to appear larger due to the hormonal changes and weight gain that comes with it. This increased size is often referred to as “pregnancy bums” or “maternal bums.” An increase in the size of one’s buttocks during pregnancy is quite normal and nothing to worry about. In fact, mom butt can actually be a healthy sign that your body is doing exactly what it needs to do to support your baby.
The extra fat stored in the buttocks helps supply energy for labor and breastfeeding, and many women find that their bum is bigger than ever post-pregnancy. This size may remain even after the woman has lost other pregnancy body weight or resumed her pre-pregnancy exercise routine. However, glute muscles can often be toned and strengthened with specific exercises.
Additionally, gluteal muscles can be weakened during pregnancy due to the pressure of the growing baby in the womb. This can lead to back, hip, and knee pain throughout pregnancy. To prevent this, it is important for pregnant women to start a regular exercise routine that targets their buttocks muscles and strengthens them as much as possible before delivery.
Overall, larger bums during pregnancy are a normal part of the process. However, if you have concerns about your butt size or shape during pregnancy, it is best to speak with your healthcare provider to ensure there is no underlying medical condition that could be causing the change.
Pregnancy Bigger Bum Exercises
As we said above, mom butt is a normal part of pregnancy; however, you can help tone and strengthen your glute muscles with specific exercises. These exercises can be done during the pregnancy trimesters (as long as your healthcare provider has given their approval), but make sure to start slowly and increase the intensity gradually.
Glute kickbacks
Glute kickbacks are great for toning and strengthening your glutes. This exercise can help you target, isolate and tone the butt muscles.
To do a Glute Kickback:
(i) Start by getting onto all fours on the ground with your hands directly below your shoulders and knees slightly wider than hip-width apart.
(ii) Keep your back flat and core engaged while lifting one leg off the ground with a slight bend in the knee.
(iii) Squeezing your glutes, exhale as you press your heel back towards the ceiling as far as it will go before slowly bringing it back to starting position. (Also, if your muscle mass allows, you could lift your leg higher).
(iv) Repeat this movement 10-15 times on each side before switching to the opposite leg.
Glute kickbacks help activate your glutes and target the right muscles when done correctly! As with any other exercise during pregnancy, please consult a doctor before engaging in any physical activity.
Side-lying clamshell
Side-lying clamshells are a great exercise for pregnant women, as it helps build strength and stability in the hips. However, if you have weak muscles or an old injury, please seek a medical professional for advice before attempting this exercise.
To do a side-lying clamshell:
(i) To start, lie on your left side with your left forearm propping up the torso and creating a lift through the bottom hip. Make sure that both hips are aligned one upon another.
(ii) Bend your right leg so the foot is beside the left knee and place a resistance band looped around both legs just above each knee.
(iii) Exhale and squeeze your glutes as you use your obliques to open up the top (right) knee away from the bottom (left) knee as far as you can. Keep your hip bones lifted and facing forward throughout the exercise.
(iv) Inhale and slowly lower the top (right) leg back to starting position in a controlled manner while maintaining glute activation
(v) Repeat 10-15 times on each side or as desired.
However, avoid too much pressure on the band, as this can cause discomfort and put strain on the joints. Your core muscles should also be engaged to support the spine throughout this exercise. It is best to keep your lower back in contact with the floor as you move your leg up and down.
Lunge
Lunges are an effective exercise to help tone and condition the lower body. It is important to perform each lunge properly to get the most out of your workout and avoid any injuries.
To do a lunge:
(i) This moderate-intensity exercise starts with your feet apart at around hip-width, then take a step back with your right foot, bending both of your knees to about 90 degrees. Make sure that the front knee does not drift too far from the middle line. (For an extra challenge: Move up and down three to five times on each curtsy.)
(ii) Inhale as you press your heel into the ground and squeeze your glutes to return to standing. Simultaneously, step out with your right foot so that it is bent at a 90-degree angle – this movement is known as a side lunge.
(iii) Then exhale while pressing through the right heel back up to an upright position before repeating the pattern of curtsy lunge followed by side lunge on both sides until all reps are completed.
(iv) Repeat on both sides for 10-15 reps per side or as desired.
Lunges can help with tight muscles, increase mobility, and improve stability. Additionally, reverse lunge or glute bridge target the hamstrings, while forward lunges are great for working your quads. As with any other exercise during pregnancy, please consult a doctor before engaging in any physical activity.
Pelvic Tilt
This exercise focuses on the pelvic floor and abdominal muscles. Although posterior pelvic tilt or anterior pelvic tilt can be done while lying down, standing pelvic tilt will help you to strengthen your butt muscles. However, flat butt exercises are not recommended during pregnancy.
To perform a standing pelvic tilt:
(i) Stand with your feet shoulder-width apart and arms at your sides.
(ii) Inhale deeply, then as you exhale, lightly tuck your pelvis inwards so that the lower back arches slightly.
(iii) Hold the position for a few seconds before releasing.
(iv) Repeat this for 8-10 reps.
To perform a posterior or anterior pelvic tilt:
(i) Lie on your back with your feet flat on the floor and knees bent.
(ii) Inhale deeply, then as you exhale, tilt your pelvis forward (anterior pelvic tilt) or backward (posterior pelvic tilt).
(iii) Hold the position for a few seconds before releasing.
(iv) Repeat this for 8-10 reps.
Squats
Squats are essential for pregnant women to help build lower body strength and stability. To lose weight in your thighs and buttocks, squats are a great exercise.
To perform a squat:
(i) To get started, position your feet hip-width apart with toes slightly pointing outward. Keep the chest lifted as you bend downwards until both thighs parallel the ground.
(ii) Make sure to keep your knees over the heels and your core engaged throughout the movement.
(iii) As you descend, focus on pushing through the heels as you stand back up.
(iv) Engage the glutes to complete one rep and repeat as desired while keeping proper form.
Additionally, butt fat can be reduced with squats. It is important to keep the proper form for the best results and avoid injuries. However, according to research, cardiovascular disease risk markers were lower in pregnancies with regular exercise than those without exercise. Coupled with healthy dietary habits, moderate physical activity can be beneficial during pregnancy and postpartum. But it is always best to consult a doctor before starting any type of exercise program while pregnant.
Hip Abduction
Perfecting hip abduction exercises will help you strengthen both your gluteus medius and gluteus minimus muscles. According to a study, fat and lean depots of the gluteal region expand significantly during pregnancy due to hormone changes, and you can use hip abduction exercises to help with muscle tone.
To perform a hip abduction:
(i) To complete this motion, you must extend your leg outward and away from your torso. It may be done in a bent or straight knee position.
(ii) Using your gluteus medius, lift your leg away from your body and toward the ceiling or sky. You should feel a stretch in the targeted area.
(iii) Hold this position for a few seconds then return to starting position.
(iv) Repeat on both sides to ensure balance and symmetry of muscles and joints.
Hip Extension
Hip extensions are a great way to strengthen the glutes, hips, and hamstrings. This exercise helps engage the posterior chain muscles, which can improve posture and reduce lower back pain. It also increases mobility in the lower body and helps create muscular balance.
To do a hip extension:
(i) In this exercise, you are either bringing your legs back straight from a bent position or extending them backwards while maintaining a straight hip joint.
(ii) Start by standing with your feet hip-width apart, then bend at the hips and bring your torso forward until it is parallel to the ground.
(iii) Lift one leg back so that it is straight and pointing directly behind you. Squeeze your glutes as you lift, and make sure to keep the knee relaxed.
(iv) Repeat the movement 10 times on each side, making sure to keep your breathing steady and controlled.
Moreover, for your muscle strength endurance, you can add a resistance band by looping it around your ankles to increase the difficulty of the exercise. Also, if mom butt store fat is your goal, adding a resistance band to this move will help tone and shape the glutes. Repeat the hip extension twice or three times per week for weight loss or general toning.
Hip external rotation
Hip external rotation is a great exercise to strengthen the core, hips and legs. This exercise can be done with or without weights to increase resistance and intensity. As you explore this movement, twist your leg outward while opening up the groin. Whether with a bent or straight knee, engage in this practice to reap its benefits.
To do:
(i) Start in standing position with your feet hip-width apart.
(ii) Lift one leg and place the foot on a yoga block or firm cushion, while keeping the hips facing forward.
(iii) Exhale as you twist the knee out to the side and draw your belly button inward slightly for stability.
(iv) Hold the position for 3-5 breaths, then release and repeat on the other side.
This exercise can be done with or without a resistance band to help activate your leg muscles as you twist outward. As with any other exercise during pregnancy, please consult a doctor before engaging in physical activity.
Does a bigger butt cause any health problems?
During pregnancy, the size of your butt can increase due to increased fat deposits and the stretching of your skin. In a study published in 2018 in the International Journal of Women’s Health, researchers found that this extra weight gain during pregnancy occurs mainly around the buttocks and thighs.
While an increase in butt size is normal and not indicative of any health issues, some potential risks are associated with gaining more weight than recommended during pregnancy. More specifically, being overweight or obese can put both you and your baby at greater risk for complications like gestational diabetes, preeclampsia (high blood pressure), macrosomia (a large baby), birth defects or even stillbirth.
On top of this, having extra fat deposits on your body could make it more difficult for you to walk or exercise comfortably during pregnancy. It’s important to stay active when expecting by doing low-impact exercises such as walking at a steady pace for 30 minutes each day; however, if the size of your butt is making it uncomfortable to do so, then talk to your healthcare provider about other alternatives such as water aerobics or prenatal yoga classes which may be better suited for you.
Wrapped Up!
So, there you have it! This is how you can get a bigger bum while pregnant. Remember to stay safe and listen to your body as you go through these changes. If you have any questions or concerns, be sure to speak with your doctor. And if you want even more tips and tricks on how to stay fit and healthy during pregnancy, be sure to check out our blog. Thanks for reading!