Pregnancy is a miraculous journey, but it can bring unexpected changes to your body—like the feeling that your glutes have “disappeared.”
Many women experience muscle loss in their glutes during pregnancy and into postpartum.
Here’s a closer look at why this happens and how to rebuild strength safely and effectively.
Why do we lose Glute muscle during pregnancy?
Muscle loss during pregnancy isn’t uncommon and can be attributed to several factors:
Hormonal Changes
Pregnancy hormones, particularly relaxin, increase joint laxity to prepare for childbirth. This can lead to altered movement patterns, causing reduced glute activation and muscle use.
Postural Changes
The growing baby bump shifts the center of gravity, often leading to an exaggerated lower-back arch (lordosis). This posture decreases the activation of the glutes and shifts the workload to other muscles like the lower back and hip flexors.
Reduced Physical Activity
Fatigue, discomfort, or medical restrictions during pregnancy can lead to less movement, further reducing glute engagement.
Muscle Catabolism
If caloric intake is insufficient to meet the energy demands of pregnancy, the body may break down muscle tissue, including in the glutes, to supply nutrients.
Postpartum Recovery Period
After childbirth, especially following a cesarean delivery, the glutes may weaken further due to prolonged periods of rest or reduced mobility during recovery.
How to prevent muscle loss during pregnancy
Stay Active
Under your doctors guidance and support, you can continue exercising into pregnancy. Typically you can continue most forms of exercise as long as they don't cause pressure on your abdominals, include excessive twisting, or if you feel dizzy or feel pain.
Incorporate Safe Glute Exercises
Examples include glute bridges (you may have to switch from a barbell to a dumbbell or body weight later on in pregnancy), standing hip abductions, deadlifts and squats. Always check with your healthcare provider before starting a new exercise routine.
Focus on Nutrition
Eating a balanced diet with adequate protein, healthy fats, and carbohydrates supports muscle preservation during pregnancy.
Posture Awareness
Practice good posture and consider prenatal physical therapy to address changes in your alignment and glute engagement.
Rebuilding Glute Strength Postpartum
Once cleared by your doctor (typically around 6-8 weeks postpartum), you can gradually incorporate exercises to strengthen your glutes:
Glute Bridges
Lie on your back with knees bent and feet flat on the ground. Lift your hips while squeezing your glutes. Lower slowly and repeat.
Clamshells
Lie on your side with knees bent. Lift your top knee while keeping feet together, then lower. This targets the gluteus medius.
Squats
Stand with feet hip-width apart. Lower your hips as if sitting back into a chair, then return to standing.
Step-Ups
Step onto a sturdy surface with one leg, driving through the glute, then step down and repeat on the other side.
Resistance Band Exercises
Add a looped resistance band around your thighs for movements like lateral band walks to increase intensity.
Pelvic Floor and Core Integration
Include pelvic floor exercises alongside core-strengthening movements to improve overall stability and glute activation.
The changes your body goes through during pregnancy are temporary, and with patience and a consistent approach, you can regain strength and confidence.
Always prioritise your health and consult a qualified trainer or physiotherapist for personalised guidance.
Your body just accomplished something incredible—now it’s time to rebuild and celebrate its strength.
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