Post-Pregnancy Bum: Will It Ever Be the Same?

“Will my buttocks go back to normal after pregnancy?” It’s a question that many expectant and new mothers find themselves pondering as they navigate the journey of childbirth and motherhood.

The answer to this question holds more than just curiosity; it carries the promise of feeling comfortable in your own skin once again. 

In this post, we will tackle the factors that influence post-pregnancy changes in your buttocks and provide insights on what you can expect regarding its restoration. So, keep to regain your confidence with every step of motherhood!

Key Takeaways:

  • Post-pregnancy bum recovery depends on factors like genetics, exercise, weight management, and hydration.
  • Start postpartum butt exercises with caution based on your delivery type and doctor’s advice.
  • Support mental well-being during body changes with self-compassion, communication, and self-care.
  • Surgical interventions like Brazilian Butt Lifts should be considered carefully and post-recovery.
  • Embrace natural methods like exercise, hydration, and skincare for post-pregnancy bum rejuvenation.
  • Avoid high-impact exercises in early postpartum; consult a specialist for surgical options if desired.

Will My Bum Go Back to Normal After Pregnancy?

It’s important to acknowledge that pregnancy can cause changes in a woman’s body, including the buttock area. The good news is that, in most cases, it can return to its normal shape and appearance.

Factors that may affect the appearance of your bum post-pregnancy include:


Genetics is one of the reasons for how your body responds to pregnancy. Some women may naturally regain their pre-pregnancy bum shape more easily than others due to their genetic makeup.

Hormonal Changes

Pregnancy triggers significant hormonal fluctuations, including elevated levels of estrogen and progesterone. 

Dr. Laura Riley, a renowned obstetrician and gynecologist, explains that these hormonal changes can affect how fat is stored in different areas of the body.

Weight Gain During Pregnancy

During pregnancy, most women experience weight gain, including increased fat stores, which can accumulate in different body areas, including the buttocks. 

Based on the American College of Obstetricians and Gynecologists, women with a healthy weight should aim to gain between 25 to 35 pounds (11 to 16 kilograms) during pregnancy.

Stretching of Skin and Muscles

As the uterus enlarges to accommodate the developing fetus, it can stretch and weaken the abdominal muscles and the skin in the buttock area. This can result in loose or sagging skin post-pregnancy.


Age plays a role in how the body responds to pregnancy. Older women may experience different post-pregnancy changes in their buttocks compared to younger women, as factors like skin elasticity and muscle tone naturally decline with age.

Number of Pregnancies

The number of pregnancies a woman has can also impact how her body changes post-pregnancy. Repeated pregnancies may lead to cumulative changes in the buttock region.

Effective Ways to Support Post-Pregnancy Bum Recovery

Whether your bum will return to its pre-pregnancy state largely depends on several factors. Here are some key considerations:


Glute Exercises: Incorporate targeted exercises to strengthen the buttocks muscles. Some effective exercises include squats, lunges, glute bridges, and leg lifts.

Make sure to gradually increase the intensity of your workouts to continue challenging your muscles. This can involve adding weights, increasing repetitions, or trying resistance band exercises.

Dr. Raul Artal, a leading obstetric and gynecologic care expert, states that strength training exercises can help women regain muscle tone after pregnancy.

Routine: It is essential to commit to a regular exercise routine. Aim for a minimum of 150 minutes of aerobic exercise at a moderate intensity, such as swimming, walking, or biking. 

You can also incorporate 75 minutes of vigorous-intensity aerobic activity per week, such as aerobic dancing and running, as per the Mayo Clinic.

However, it’s crucial to manage your expectations and understand that the timeline for recovery varies from person to person.

Pelvic Floor Exercises: Incorporate pelvic floor exercises such as Kegel Exercises into your routine to support overall pelvic health. 

Weight Management

Healthy Diet: Healthy eating and maintaining a stable weight can prevent excessive fat accumulation in the buttock area.

Be on a diet rich in whole foods, including fruits, vegetables, proteins, and whole grains. Avoid excessive consumption of unhealthy snacks, processed foods, and sugary beverages.

Calorie Control: Ensure to monitor your calorie intake to ensure you’re in a healthy calorie deficit if your goal is to lose fat. Try food journaling or a calorie-tracking app to help with this.

Take note to avoid crash diets or extreme calorie restrictions. Rapid weight loss can negatively affect your milk supply and overall well-being.

Breastfeeding: Breastfeeding can help with post-pregnancy weight loss by burning additional calories. However, some women may retain extra fat in their buttocks while breastfeeding due to hormonal factors.

Additionally, breastfeeding triggers the release of hormones, including oxytocin, which can help the uterus contract and return to its pre-pregnancy size more quickly. This can contribute to a flatter abdominal area.

Consultation: Don’t forget to consult a registered dietitian to create a nutrition plan that suits your needs and supports your fitness goals.


Ensuring adequate hydration is essential for your well-being and can help your skin regain elasticity. Here’s how to maintain proper hydration postpartum:

Drink plenty of water: Aim to consume at least eight 8-ounce glasses (about 2 liters) of water daily. You may need more if you’re breastfeeding, as breastfeeding can be dehydrating.

Include hydrating foods: Incorporate foods with high water content into your diet, such as oranges, watermelon, cucumber, and leafy greens.

Avoid excessive caffeine and alcohol: Both caffeine and alcohol can contribute to dehydration, so consume them in moderation.

Set a hydration schedule: Make it a habit to drink water regularly throughout the day, even if you don’t feel particularly thirsty.

Skin Care

A proper skincare routine can enhance the elasticity of your buttocks and reduce the appearance of stretch marks. Follow these steps:

Gentle cleansing: Cleanse your bum daily with a mild, fragrance-free cleanser to remove dirt without stripping your skin’s natural oils.

Exfoliation: Exfoliate once or twice a week to eliminate dead skin cells. Use a gentle exfoliator specifically designed for your body.

Moisturize regularly: Apply a moisturizer or body cream on your buttocks, as this is prone to stretch marks. Ensure the moisturizer has hydrating ingredients like hyaluronic acid, shea butter, or cocoa butter. 

Use vitamin E oil: Vitamin E is known for its skin-healing properties. Apply it to your bum to help fade stretch marks and promote skin elasticity.

Also read: Harnessing the Power of Coconut Oil for Cellulite Reduction

Postpartum Support Garments

Postpartum support garments such as compression underwear can help shape and support your lower body. Make sure they are breathable and don’t constrict circulation. 

Use these garments gradually, especially if you’ve had a cesarean section. 

Emotional and Psychological Aspects of Post-pregnancy Body Changes

Pregnancy can indeed have a profound impact on a woman’s self-esteem and body image. Here are some ways to support mental well-being during this period:

Practice Self-Compassion: Understand that your body has undergone significant changes to bring new life into the world. Be kind and patient with yourself, and avoid comparing your body to unrealistic standards.

Talk About Your Feelings: It’s crucial to communicate with your partner, friends, or a therapist about your feelings. Sharing your concerns and emotions can provide relief and help you feel understood and supported.

A study published in BMC Pregnancy and Childbirth (2014) states that health professionals can be of significant assistance in discussing body image issues with women and helping them recognize strategies to either accept or mitigate any dissatisfaction they may have.

Join Support Groups: Many women find comfort in connecting with others who are experiencing similar post-pregnancy body changes. Online or in-person support groups can be valuable emotional support and advice sources.

Mindful Self-Care: Prioritize self-care practices that make you feel physically and emotionally good. This can include taking time for a warm bath, practicing relaxation techniques, or enjoying a hobby you love.

Can Plastic Surgery Help Restore My Bum’s Appearance?

While natural methods can be effective, some women opt for surgical interventions like Brazilian Butt Lifts or buttock augmentation to achieve the desired results more quickly. 

However, these surgeries have risks and long-term effects and should be considered carefully. It is ideal to consult with a board-certified plastic surgeon who specializes in post-pregnancy body procedures.

Note: They are not typically recommended immediately post-pregnancy. It’s essential to wait until your body fully recovers, which may take several months to a year.

When Is the Ideal Time to Begin Postpartum Butt Exercises?

Your ability to start exercising after giving birth depends on factors such as your health, the type of delivery you had, and your doctor’s recommendations. In general, here is a guideline:

Normal Vaginal Delivery: If you had an uncomplicated vaginal delivery, you can usually start with gentle pelvic floor exercises such as Kegels and postpartum core exercises like pelvic tilts and gentle abdominal contractions within a few days to a week after delivery. 

Cesarean Section (C-Section): If you had a C-section, you must wait a bit longer, typically around 6-8 weeks, to allow your incision to heal properly before starting any strenuous exercises. Begin with gentle mobility and breathing exercises during the initial recovery period.

When your doctor gives the green light, gradually reintroduce exercises. Start with low-impact activities like walking and incorporate pelvic floor and core exercises as your body allows.

Regardless of the type of delivery, it’s crucial to avoid high-impact exercises in the early postpartum period. High-impact activities can strain your healing muscles and tissues. 

Can You Really Get Your Pre-Pregnancy Bum Back?

The post-pregnancy journey for women, especially concerning their buttocks, is influenced by genetics, hormonal changes, weight gain, skin stretching, age, and the number of pregnancies. While the return to a pre-pregnancy bum shape is possible, it requires dedication and patience.

Key strategies for post-pregnancy bum recovery include regular exercise, focusing on glute-strengthening workouts, maintaining a healthy diet, staying hydrated, adopting a skincare routine, and considering postpartum support garments.

Remember that emotional and psychological well-being is equally vital, with self-compassion, open communication, and support groups playing crucial roles in boosting self-esteem.

Ultimately, post-pregnancy bum recovery is a journey unique to each woman, emphasizing the importance of embracing one’s own path to body confidence and well-being.

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