A droopy butt is a common side effect of pregnancy but you can prevent it—or correct it—by strengthening the right muscles.
The mamas I work with postnatally often want to address a bum that’s dropped to the backs of their knees. This is common in pregnancy, but can be prevented—or corrected.
Pre-pregnancy, most of us have tight hip flexors from our habits in daily life—sitting in cars and at desks—and they pull the pelvis forward, over-arching the curve of the lumbar spine (lordosis). During pregnancy, as the weight of the baby increases, the pelvis accommodates by tipping further forward. This tipping of the pelvis stretches the hamstrings, making it much more difficult to engage them.
If we don’t do anything to try to keep the hamstrings active, they get weak and other muscles—mainly the quadriceps—begin to compensate. This pattern creates imbalances in the body and result in a weakening of the glutes. Ultimately, the back body becomes “lazy” as the front body takes over. That’s when we see the dreaded flattened bum dropping toward the backs of the knees. If we keep the hamstrings awake and strong during pregnancy (I like to use two different kinds of squats), we can minimize the development of these imbalances, keeping the rear right where it belongs!