Understanding Flat Butt Posture: Causes, Effects, and How to Fix It (Especially During Pregnancy)
As you can see, during pregnancy, my pelvis wants to tuck under to balance the weight of the growing baby.
Written by a pelvic floor physical therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)
Have you ever noticed that your butt seems flatter than you'd like, or maybe your posture just feels “off”? You may be dealing with what’s commonly known as “Flat Butt Posture.” While it may sound like a cosmetic concern, this type of posture can have a real impact on your overall health and body function—and it’s especially common during pregnancy.
In this post, we'll dive into what Flat Butt Posture is, its causes (including pregnancy!), how it affects your body, and most importantly—how to improve it with the right exercises and lifestyle adjustments.
What is Flat Butt Posture?
Flat Butt Posture, also called “pancake butt,” occurs when the muscles in your glutes (your butt muscles) become weakened or underused. This can lead to a flatter appearance and, more importantly, poor posture. Your glutes are responsible for maintaining proper pelvic alignment and supporting your lower back. When they’re weak, it can cause your pelvis to tilt backward, leading to an imbalanced posture that puts unnecessary strain on your lower back, hips, and even knees.
What Causes Flat Butt Posture?
Several factors can contribute to Flat Butt Posture, including:
Prolonged sitting: Sitting for long hours at a desk, in the car, or on the couch can weaken the glute muscles and cause them to lose shape over time.
Lack of exercise: If your workout routine doesn’t target your glutes, they may not get the stimulation they need to stay strong and toned.
Incorrect posture: Slouching or standing with your pelvis tucked under can contribute to weakening your glutes.
Aging: As we age, muscle mass naturally decreases, including the glutes, unless counteracted by regular exercise.
Pregnancy: Pregnancy can have a major effect on the alignment of your pelvis, contributing to Flat Butt Posture. As your baby grows, the added weight at the front of your body pulls your pelvis into a forward tilt. In response, the muscles in your glutes can become overstretched and weakened, leading to poor posture and even discomfort in the lower back or hips.
Flat Butt Posture and Pregnancy: Why It Happens
During pregnancy, your body undergoes significant changes that can lead to weakened or inactive glute muscles. Some of the key factors include:
Weight Shift: As your belly grows, your center of gravity shifts, which places more strain on your lower back and pelvic muscles. The glutes often become overstretched or inactive, leading to a flatter appearance and compromised posture.
Pelvic Instability: Pregnancy hormones, especially relaxin, loosen the ligaments around your pelvis to prepare for childbirth. This can cause instability in your pelvis, making it harder for your glutes to maintain proper alignment and strength.
Inactivity: Many pregnant women find it harder to stay as active, particularly in the later months. Less movement and fewer targeted exercises for the glutes can result in muscle weakening and postural imbalances.
Why is Flat Butt Posture a Problem?
Having a flat butt isn’t just about aesthetics—it can lead to discomfort and physical limitations, especially during pregnancy. Some of the common issues caused by Flat Butt Posture include:
Lower back pain: Weak glutes can cause your pelvis to tilt backward, increasing the strain on your lower back muscles—a common complaint for many pregnant women.
Hip tightness: Without strong glutes to support them, your hips may feel tight or sore, adding to the physical discomfort that often comes with pregnancy.
Reduced mobility: A weak butt means less support for your core and legs, which can limit your ability to move efficiently or maintain good posture as your pregnancy progresses.
How to Improve Flat Butt Posture During and After Pregnancy
The good news is that Flat Butt Posture is reversible—even during pregnancy! By incorporating targeted exercises and posture improvements into your routine, you can strengthen your glutes, improve your posture, and support your body as it changes. Here’s how:
Pregnancy-Safe Glute Exercises
Gentle exercises like modified squats, glute bridges, and side-lying leg lifts are great for activating and strengthening your glute muscles during pregnancy. Be sure to adjust the intensity based on how your body feels and check with your healthcare provider before starting a new exercise routine.Pelvic Floor and Core Work
Engaging your pelvic floor muscles and core can help you maintain proper pelvic alignment. Incorporate pelvic tilts and bridges to strengthen both your glutes and core, which are crucial for supporting your growing belly.Focus on Posture
Whether you’re sitting, standing, or moving, aim to maintain a neutral pelvis. This can help prevent your glutes from becoming inactive and protect your lower back from added strain. A neutral posture is key during pregnancy to keep your body aligned and reduce pain.Stay Active
Even if it’s challenging, staying active during pregnancy can help keep your muscles, including your glutes, engaged. Gentle activities like walking, swimming, or prenatal yoga can be excellent for maintaining strength and mobility.Stretch Regularly
As your body changes, your muscles (especially around the hips and lower back) may tighten. Regularly stretching your hip flexors, hamstrings, and glutes can help alleviate tightness and improve your range of motion, making pregnancy more comfortable.
Final Thoughts
Flat Butt Posture can be a common issue during and after pregnancy, but with the right exercises and posture adjustments, it’s possible to strengthen your glutes, relieve discomfort, and support your body. By taking proactive steps to keep your muscles strong and your posture aligned, you’ll set yourself up for a healthier pregnancy and postpartum recovery.
At Empower Your Pelvis, we specialize in helping pregnant women and new moms improve their pelvic health and posture. If you’re experiencing Flat Butt Posture, lower back pain, or any discomfort during pregnancy, reach out to our team of experts for personalized care and guidance.
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With wellness in your pelvis-
Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)