Walking is one of THE best exercises out there, particularly hill walking. Our bodies are designed to be moving so much more than they do now, with studies showing that our ancestors probably walked more than 7 miles a day, everyday! Today most of us don’t even get close to that, and as the saying goes - “use it, or lose it!” - any body part that is not used as it should be eventually reduces in size and loses its function. Minimising the amount of time you spend sitting is critical to maintaining a health backside. So what can you do about it? You might be surprised with how simple changes can make a huge difference to the way you use your glutes and in turn off load your pelvic floor and get rid of that flat “mum bum”! This will maintain the poor pressure on the pelvic floor and can often lead to back pain, incontinence and pelvic floor dysfunction if not addressed.

This serves a purpose when you are pregnant but what about afterwards? This posture is often maintained as you carry your baby around for long periods of time - jutting the pelvis forwards to help support the weight of holding your baby. The hip flexors at the front of the legs often end up becoming overactive causing the pelvis to shift forwards even more. The concept of the “mum tum” is nothing new - we all know that pregnancy can alter the function and appearance of our tummies - but who knew it could have such an effect on our bottoms?ĭuring pregnancy your centre of gravity shifts and many women try to counterbalance that shift by tucking their bum under, overusing the back of the pelvic floor and underutlising the glutes.

How to get rid of a flat butt