Fitness Tips

How To Get Rid of Mom Butt: What I Did to Build My Booty

Mom Butt….Yeah..unfortunately, I used to have one of those. I still remember when I looked at myself in the mirror, at first, I thought that it was my hyperactive imagination at work.

I am an over thinker and tend to complicate the simplest of problems. But I was pretty sure that this wasn’t just that.

My old jeans seemed to be fitting oddly at the back.

Either that, or my butt was sagging.

Well, sagging is not the right word… Well now that I think about, yeah actually it is but it also appeared to have gone flat, like a pancake. It’s like I actually had a bigger bum after pregnancy but it was flat and saggy..

How could a perfectly round, shapely bubble butt just disappear in a span of months?

I literally spent an entire year building my butt and now I have mom butt? What the heck happened?!

How didn’t I notice this earlier? Maybe Shaun (my husband) had not followed the washing instructions to the T. But the fabric seemed fine.

My brain began to do what it does best.

I kept convincing myself that it was in my mind, and that there was nothing wrong with my booty.

But during my baby’s hospital visit that weekend, I met three other ladies whose derrieres had gone from perfect and strong, to flat and deflated, post-partum.

That’s when I looked up on the internet for the term ‘Mom butt’.

To my horror, it was filled with ‘Mom-Butt’ stories.

Unfortunately, there was very little information on how to fix it.

My name is Sophie. I’m a 27-year old first-time mom and this is my success story of getting rid of my disgusting, unattractive mom butt. And how you can too.. oh.. and also why you definitely should if you want any attention in life.

What is Mom Butt?

what saggy mom butt looks like

what big mom butt looks like

The Mom Butt is an unofficial term used to describe flat, sagging glute muscles that’s typically encountered by women after the delivery of a baby. It’s like a jiggly butt, but flat and saggy, and super un-attractive.

A lot of women don’t notice it. Or they decide to live with it.

The smart ones continue to exercise throughout their pregnancy to prevent it from occurring in the first place.

But if you are a working mother like me juggling a hundred different things, then the shape of your booty will be the least of your concerns when you have a tiny baby growing inside of you.

You’ll just ignore it until one fine day, you realize that the jeans are beginning to sag at the butt.

By then, you are in prime mom butt territory and desperately looking for a solution.

What Causes Mom Butt?

While some experts believe that it occurs due to a shift in your body’s alignment for months during pregnancy, others believe that hormones may have a role to play in it.

I’d like to believe that it’s a mix of both.

The major culprit is a hormone called ‘Relaxin’ secreted by the placenta and the ovary.

Relaxin helps your uterus and cervix prepare for pregnancy and childbirth by loosening it up. But it’s an unbiased hormone I tell ya, because in process, it also loosens every muscle, ligament and soft tissue in your body.

Being one of the biggest muscles, the glutes bear the brunt of it.

Why even Pippa Middleton wasn’t spared by old Relaxin.

Then come the dramatic changes that occur to your posture.

Suddenly, your tummy blows up to the size of a beach ball.

It’s only normal for your body to try and compensate by tucking the tummy inwards.

When you do this repeatedly for months, you get used to the position and involuntarily, continue to retain this same position even after you deliver the baby.

Either ways, it’s not the ideal situation to be in.

And it’s not mere aesthetics that get affected due to this, mind you.

If the alignment of your body has shifted as they say, then you are living with hip flexors and ab muscles that are too tight and glute muscles that are too weak.

After a point of time, it will make your core weak and unstable, reducing your mobility, flexibility and strength.

That’s a recipe for an impending injury sooner or later.

Don’t be surprised if you hear or feel something give away as you bend to pick your baby off the floor or try to put a jar on top of the shelf.

What is the best way to get rid of mom butt? Is it even possible?

best mom butt

This is the mom butt that you want to build.

I spent days researching every possible way to fix my mom butt. There was no way I was going to live with it, as my mom advised.

Every single person that I spoke to, told me that it’s impossible to fix.

Messaging boards and Facebook groups were all crammed with half-baked information, which wasn’t helpful either.

Based on my research, these were the limited options that I had.


Workouts – The only sane Option & It’s How I Got Rid of Mom Butt

Working out… Yeah I know right. Obviously, we all know this is the one and only solution, yet we find ourselves lacking the time to put the needed work in or we are just simply to lazy to get our saggy cheeks in the gym.

I luckily came across a workout program designed specifically to target one thing and one thing only. My Butt.

It is called the Bigger Better Butt program. Feel free to take a look and check it out yourself.

You can visit the Website here.

I am extremely lucky to have found out about it as not only am I not the best when it comes to knowing fitness and workout strategies but I am also always so skeptical of workout programs and things of that nature.

Thankfully I gave it a try. It slingshotted me into butt building grad school. Teaching me to only do the exercises that are truly going to benefit my cheeks.

Squats, lunges, hip-thrusts, tons of booty building workouts. I wasn’t averse to exercise.

But after having stopped working out for a year, it would probably take my body weeks if not days to get back to good form. I was looking for faster results.

Padded Boosting Underwear

Like I said, this wasn’t just about the looks. It was about getting my mobility and fitness back.

Surgeries and injections

There was no way I was going to spend $10000 to get back a bubble butt. Something that I was always gifted with until pregnancy came and wreaked havoc with my plans.

Of all these, only workouts seemed like a sane option. And I reluctantly got started with it.

The results were excruciatingly slow though.

Then one day, during the hospital visit, I happened to meet Virginia.

Remember I had mentioned about the ladies who also were suffering from Mum Tum?

She was one of them.

Only this time, her bottom seemed a lot perkier.

It had to be padded underwear. Or did she go under the knife and get a butt job done?

Turned out that all she did was a home workout program called the bigger, better butt.

How I Got Rid of My Mom Butt – The Program that Worked for Me

my mom butt journey

The Bigger, Better Butt workout program.

Update: As of February 14th 2020 the bigger, better butt company actually contacted me on instagram and gave me a discount link to offer to other people. I recommended this program before they even contacted me so I thought this was super cool.

You can click this link here to have your discount automatically applied. I’m glad I was able to get you all a discount.

I hope this program works as good for you as it did for me!

Just 45-days and a bigger, firmer booty

45-days was all it took for her to get results. And she never had a booty as round and shapely as mine before childbirth.

It’s just four simple exercises Terri. Won’t even take 20 minutes of your time’, she beamed.

I won’t lie to you. At that time, if someone had walked up to me and told me that running blindfolded on Times Square would get me a big butt, I would have signed up. I was desperate.

But before I go any further, just look at the results I had with this program.

And yes, these pictures are actually me, and both pictures are really me, with the real results that I had. I took these with my phone so quality is not the best.

results from bulding mom butt

before and after mom butt

But I am so glad that I agreed to try the Bigger, Better Butt program.

Here’s why.

  • It is perfect for busy, working mothers like me.
  • It’s essentially just four simple exercises that when done right, can fix most of the things that go wrong during a Mom Butt.
  • You get a 60-day program with a detailed blueprint, that tells you which exercises to do and when. It’s a no-brainer. Almost like someone grabbing your hands and walking you through the program.
  • They also give you a secret tip that shows you how you can accelerate the results with the program.
  • It comes with a 60-day money-back guarantee. That’s reassuring.

When I signed up, I immediately got the download links in an email.

On day 1, I stripped down to my skivvies and took pictures.

Next, I grabbed a soft tape and ran some measurements.

Then I got started with the exercises which were pretty easy, to be honest.

I remember thinking how the hell this was going to get me a bigger butt?

Was this a gimmick?

After the first four days of starting with the Bigger, Better Butt program, I started to get impatient and skeptical too.

There was no noticeable difference in my butt. Definitely not enough for me to notice.

Day 7 arrived. Still no difference, or so I thought.

I was one step away from calling customer care and asking for a refund.

Suddenly, Shaun walked into the kitchen and gave me a spank on the butt.

‘Looking good hon’, he said.

That spank topped with the compliment hadn’t happened in like, two years.

I was stunned. Something had changed for sure.

I immediately went to the bathroom, stripped down, and took some pictures.

As I compared them, there it was. I had added half an inch to my booty.

This was in just 7 days.

I was so happy, I cried like a baby.

For the next 45 days, I ate, slept, and lived the bigger, better butt program.

I realized that these four simple exercises had loosened my hip flexor muscle and my abdominal muscles, which made it easier for me to perform the squats, lunges, and hip-thrusts, which I also did regularly by the way.

I can say that both of these things worked in synergy.

After a month and a half, I had added 1 ½” to my butt. It was unreal.

That’s not all either. My butt was rounder, bigger, and more toned. Better in every sense really. Lol!

Working on my butt has helped improve my posture tremendously. For the first few months after giving birth to my baby, I had lower back pain.

Nothing too bad. But it was definitely there. It has disappeared completely.

By the way, that old jeans that was sagging, fits like an old glove now.

Exercises That Got Rid of My Mom Butt and Built My Booty

As much as I’d like to attribute my new, perky booty to the bigger butt program, I cannot emphasize enough the importance of exercise.

It is so, so important if you are looking for a fitter body that will allow you to function normally in everyday life.

Not to mention that it helps amplify the results that you get with the bigger butt program. Both these things sort of complement the other.

So it’d be great if you can do these along with the four moves in the bigger, better butt program.

Here are some of the exercises that I still do regularly.

Squats – Go Heavy

mom butt squats

Squats are a compound movement that involves almost every major muscle in your body, add some weight to it and it’s sort of a full-body workout. But primarily, IT targets your glutes and your quadriceps.

If you are looking to gain strength, gain muscle or improve your flexibility, this is one exercise that you should not ignore.

There are so many variations of this exercise that you’ll never get bored of it. You can do smith machine squats, reverse hack squats, or even jump on the sissy squat machine.

If you wish to avoid using heavy weights, you can start with air squats or bodyweight squats like Bulgarian split squats, goblet squats, front squats, and work your way up until you can add weights.

For those of you wondering, no you do not need to be squatting every day. If you are trying to build that butt I would suggest figuring out the number of squats you can do a day and stick to doing those at least 3-4 times a week.

Shoot for 3-4 sets of 30-reps of bodyweight squats and when it no longer feels like a challenge, add some of those women’s dumbbells or a kettlebell. I really like the Sumo squat and a few goblet squats as they help target my inner thigh muscles along with my butt.

squats to get rid of mom butt

When starting off you can just squat with a set of budget dumbbells and work your way up to the weight of the barbell and squat with it.

Hip Thrusts – Go Heavy

hip thrust for mom butt

If the squat will help build muscle on your butt, the hip-thrust will help strengthen it and allow you to extend your hip forward, as well as pull your legs behind your body.

It helps with speed, mobility, power, and the whole 9 yards. If you cannot go to a gym for some reason, you can also do these at home with a barbell wrapped in a towel.

Related Reading; Good Mornings Muscles Worked

Leg push backs – Lighter Weight, Higher Reps, Squeeze

leg push backs for mom butt

Leg pushback is a simple exercise that anybody can do anywhere, you can even use resistance bands to grow my glutes this way. It isolates your glute while also engaging your hamstring and your core muscles.

Remember what we said about the core also being affected by pregnancy?

This is the exercise for you if you’re shooting to build core strength while rekindling the bubble in your butt.

If you can extend the hold while your leg is extended to the back, you can also fire up your quadriceps muscle on the other leg.

While these three exercises have worked the best for me to help tone and strengthen my mom butt, I wouldn’t limit it to these alone, especially if you have a gym membership.

Go all out on leg day.

If you have access to an incline treadmill, that’s another excellent choice right there. Running is great for toning butt muscles, too.

Again, start slow on the flat deck, and pick the pace gradually as you switch to the incline. 

Grab the deadlift bar and hit some deadlifts, reverse hack squats, lunges, and leg extensions, or some of its alternatives.

Force that saggy ass to get perked.

Why Mom Butt is Soo Bad

Apart from the fact that it looks downright unappealing? Yeah, it’s freaking nasty to look at.

Not attractive whatsoever.

And I will be the first to tell you, having a nice-looking butt plays a huge role in the success you have, the relationships you make, and the life you live.

Think that all sounds like a bunch of hooey? Get rid of that mom but and you will see for yourself just how much having a nice butt can change your life.

It’s bad for your posture, your mobility, and your strength. Almost all the muscles that get affected by a saggy, mom butt are your functional muscles which you use every day in normal activities.

These begin to get affected and can eventually lead to an injury.

Also, if you neglect your booty and just decide to live with it, or resort to padded underwear, chances are that you will begin to neglect your entire body.

Soon, you’ll go completely out of shape and it just gets more and more difficult each passing day to get back to shape.

So, dear ladies who are reading this and are wondering how to get rid of that mom butt here’s the secret.

Go for the bigger, better butt program. It’s a game-changer. But do not neglect exercise.

Get up, get moving and get rid of that stupid, saggy mom butt.

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Ben Mayz

Hi there! I'm Ben, main author and chief editor at I have been obsessed with Strength Training and Fitness for 18 years now.
My passion for living a happy fit lifestyle is what made me realize that fitness is what I wanted for my future.
I went on to earn my Masters in Sports Training & Biomechanics.
My passion for Strength training & fitness and my love of helping others is what made me start Fitlifefanatics.
Here, myself, and a team of specialist aim to provide the most accurate, and actionable information possible in hopes to help foster the fitness community forward.
You can learn more about Fitlifefanatics on our About Page

Ben Mayz

Hi there! I'm Ben, main author and chief editor at I have been obsessed with Strength Training and Fitness for 18 years now. My passion for living a happy fit lifestyle is what made me realize that fitness is what I wanted for my future. I went on to earn my Masters in Sports Training & Biomechanics. My passion for Strength training & fitness and my love of helping others is what made me start Fitlifefanatics. Here, myself, and a team of specialist aim to provide the most accurate, and actionable information possible in hopes to help foster the fitness community forward. You can learn more about Fitlifefanatics on our About Page

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