Why Every Mom Needs Glute Training for Pelvic Floor & Core Recovery

Being a mom is such a blessing. Carrying and birthing our babies is an experience like none other.

But amidst the joy of motherhood, we often underestimate the physical toll pregnancy and birth can take—especially on our core and pelvic floor.

🤰 The Postpartum Body: More Than Just Kegels

From pregnancy to postpartum, your body undergoes massive changes.

• Postural shifts develop during pregnancy

• These often continue as we care for our babies

• We're rarely educated on pressure, prolapse, leaking, or diastasis recti

• And we’re often told to “just do a bunch of kegels” 😬

But there’s a missing piece no one talks about...
👉 Your glutes.

Check out my video to find out the #1 glute mistake moms make 

Glutes: The Overlooked Powerhouse for Postpartum Moms

Most moms overlook glute strength during recovery—but these muscles are key to regaining full-body strength and pelvic stability.

Fun Fact!

Did you know your glute shape is influenced by genetics? While training and lifestyle matter, some women naturally have a rounder “peach” 🍑 while others have a flatter or wider shape.

BUT—don’t worry. Just because genetics play a role doesn’t mean you can’t grow stronger glutes.

Challenging the “Mom Butt” Myth

The term “mom butt” often describes a sagging or flattened shape post-birth.
Just like we’ve accepted “peeing when you sneeze” or the “mom pooch”, many have accepted it as normal.

But it’s not.
And you don’t have to settle for it.

You deserve strength, function, and confidence in your postpartum body. ❤️

🏋️‍♀️ It’s About Getting Stronger—Not Bouncing Back

Instead of chasing “perfection” or bouncing back...
Let’s focus on getting stronger.

When moms train their whole body with smart strength work and good nutrition:

• They feel better physically 💪

• They notice deeper internal changes

• And they gain a confidence they didn’t know they had 

Why Are Glutes So Important?

Your glutes (gluteus maximus, medius, and minimus) are the largest and most powerful muscles in your body. They support movements like walking, running, squatting, and lifting.

But more importantly—they help support your pelvic floor and posture.

Glutes & Pelvic Floor: The Essential Connection

The pelvic floor is a hammock-like group of muscles that supports your bladder, uterus, and rectum.

When your glutes are strong and active, they help:

• Stabilize your pelvis

• Reduce pressure on the pelvic floor

• Improve posture and movement

But when glutes are weak or underactive, it can lead to:

• Pelvic instability

• Leaking

• Prolapse

• Core dysfunction

Glute Training for Prolapse Relief

Pelvic Organ Prolapse (POP) happens when weakened pelvic muscles allow organs to drop downward.

• Strengthening the glutes helps:

• Distribute pressure across the pelvis

• Reduce strain on the pelvic floor

• Alleviate symptoms of prolapse

Personally, I didn’t feel true relief from my prolapse symptoms until I took glute training seriously!

Glutes & Diastasis Recti

Diastasis recti is the separation of the abdominal muscles during pregnancy.

Glute exercises can help:

• Stabilize the pelvis

• Support the abdominal wall

• Reduce pressure on the connective tissue

If you have an anterior pelvic tilt (a forward-tilting pelvis from pregnancy), glute training can help pull your pelvis back into alignment. This is essential for healing your core and pelvic floor.

Common Barriers to Healthy Glutes

1. Sedentary Lifestyle

Too much sitting = “glute amnesia”
Your glutes forget how to activate properly, causing hip tightness, back pain, and pelvic floor strain.

2. Glute Clenching

Constantly squeezing your glutes may seem like a good thing—but it can actually over-activate the pelvic floor, creating tightness and imbalance.

How to Reawaken Your Glutes

The first step?
Wake them up!

In the video below, I’ll walk you through a quick glute activation mini-circuit to reengage your muscles after they've been dormant.

🎥 Watch the 5-minute workout using bodyweight, bands, or light weights—perfect for any level!

📅 How Often Should You Train Your Glutes?

Aim for 2–3x per week with rest days in between. Start with:

• Light weights

• High reps

• Progress slowly

In my Fit Mom Membership, we train glutes at least 2x a week for strength, pelvic health, and confidence. 💪

A Stronger You = A Better Mom

I’ve learned this the hard way—when I don’t prioritize movement and self-care, my patience, energy, and mindset suffer.

We’re better moms, wives, and humans when we feel strong and supported—inside and out. 

So let’s drop the “mom butt” myth.
Let’s stop settling for leaking, back pain, and dysfunction.
Let’s train our glutes, reclaim our strength, and feel GOOD in our bodies again.

Ready to Start?

Check out the Fit Mom Membership for glute-specific workouts, strength programs, and expert coaching built for real moms like you.

You deserve this!