The first thing to know about butt clenching is that it’s a type of poor posture that women are prone to adopting postpartum due to weakened pelvic floor muscles, as well as repetitive movements (like rocking a baby) that reinforce this dysfunctional standing position.
“The butt clenching phenomenon is something I see a lot in both the pregnant and postpartum population—and the pattern often starts because as the pregnant belly grows, the added weight wants to drag you forward, so the rest of your body above and below your stomach has to compensate in order to maintain an upright posture,” explains Calvi. The end result is what Calvi describes as a “swayback posture.”
In terms of the specifics, the expert tells me that butt clenching happens when the back is arched, the shoulders slightly rounded, the pelvis thrust forward and, consequently, the glutes are squeezed. The end result is a hunched-over body posture that accentuates your abdomen in a not-so-flattering way and can make you look older than you really are. This poor alignment also further weakens your core and pelvic floor muscles, both of which are stretched out and strained during pregnancy.
How Can You Fix It?
Once established, the butt clenching habit is hard to break, which is why Calvi recommends seeing a pelvic floor therapist who can assess the exact nature of your muscle imbalances and assign you exercises that will correct the problem. That said, there are some things you can do at home (and some workouts you might want to avoid unless you have the guidance of a professional).
For context, I shared with Calvi that my pelvic floor (the group of muscles that give you proper control over your bladder and bowels, but also help support the organs above) has been weak ever since I had my second child and that I had tried to fix it with ab exercises to no avail—and it turns out my approach wasn’t the best. “If your pelvic floor is weak in the first place, and then you’re gripping these abs, shooting all that pressure downward towards the pelvic floor, you can further weaken the pelvic floor,” Calvi explains. Oops.
What about Kegels? “Kegels have their role if we’re working on coordination and isolation of those muscles, but in my daily practice, I really utilize hip strengthening, glute strengthening and core strengthening to influence the pelvic floor,” says Calvi, adding that “some people don't need Kegels, since they can actually worsen symptoms for those who have pelvic floor tightness.”
For these reasons, a formal assessment—including an internal exam—is the best way to find an exercise regimen that’s tailored to your body’s needs. That said, it’s never too late to start paying attention to your pelvic floor; whether you’re 10 months or 10 years postpartum, if you put in the hard work, the expert tells me that real physiological change and a noticeable improvement in symptoms can be achieved after four to six weeks of consistent exercise. With that in mind, here are three exercises you can try on your own at home.
