foam roll butt

Mom Bum. It’s a real thing. Here’s how to use foam rolling to fight back

Denise Chiriboga Fitness, New Mama, Postnatal Fitness, Pregnant Mama 0 Comments

“I like big butts and I cannot lie, you other mamas can’t deny….” LOL

Ok so today I’m talkin’ about the booty, the bum, the peach, and the dreaded “MOM BUM”

Wanna know what “mom bum” is?

It’s the less than plump derrier you are left with after having a baby.

Seriously that’s what it is.

And if you’re reading this and know exactly what I’m taking about, I hear ya’ sista, cause I had a flat pancake booty after my first baby.

During my pregnancy I started noticing about midway through my last trimester that my butt was starting to disappear.

Not that I had a big Kardashaian booty or anything, but It was there.

And then one day I noticed it just wasn’t there anymore.

I didn’t really think much of it, and thought my body would go back to the way it was before I got pregnant, so no big deal right?!

After my baby was born I was self assessing my body, everything was going pretty much back to normal after about 4 months, but what was going on with my butt?

My pants didn’t look the same and they didn’t fit the same. And my hubby could tell too. (he never mentioned it, but the butt squeezes just weren’t the same handful!)

After learning what I know now and specializing in building strong moms in postpartum and helping them heal and strengthen their core and pelvic floor, the lightbulb went off that my flat booty was due to a combination of a few things:

  1. Posture Many moms walk leading with their bellybutton so that their slouching, belly sticks out, upper back is behind the hips, and hips are thrusted forward.
  2. Lack of Glute Strength (aka butt muscle) weak glutes cause lower back aches and pains
  3. Constant gripping of the glutes made me look like I had a constant wedgie

The million dollar question is how to get the booty back the way it was before!

You can do it, and without spending thousands of dollars on a Brazilian Butt Lift, or these jeans I saw hanging in Winners this past summer. (I just had to take a picture of them!)


Today I’m going to share with you one of my favourite ways to alleviate “mom bum” and get your booty back.

With foam rolling.
What’s foam rolling you ask? It’s a type of self massage.
All you need is a foam roller. (Check out my affiliate link to get 10% off the best brand: TriggerPoint)

Learn how to foam roll your butt muscles back so they can start working properly again, plump up your booty and help alleviate low back pain.

In addition to foam rolling, here’s how you can start using your booty to do everyday things like walking up the stairs.

And for your workout this week, check out this booty burning workout you can do at home on your stairs.That’s all for now, enjoy foam rolling. And if it really feels uncomfortable, the more your body needs to do it!


In Fitness & Nutrition

Want to learn more and get a stronger and more bodacious booty? Join Strong Mom™ group fitness class, or 1×1 personal training. 

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