The best at home butt exercise you can start doing today for your pelvic floor and core




The gluteal muscles are an underrated focus in most post natal training.

During pregnancy, due to postural changes at the hips, our butt muscles (glutes) tend relax, and can effectively ‘switch off’.  

They stop doing the work they are supposed to, and surrounding muscles can get tight to compensate. 

Exercise – the hip extension


It activates the feet, works pelvic alignment and spinal stabilisers. 

It uses gravity to enhance complete core function: the transverse abdominis (tva) and pelvic floor activate more easily from this position so you start to get a better range.

It doesn’t require any equipment or special clothes – as long as you have a floor you can get it done.

You can find the exercise below.

When the glutes aren’t working properly a lot of the load is also taken by a tiny muscle called the piriformis.  It can pull on the lower back when it’s too tight and cause SIJ (sacroiliac joint) pain.  

It can also make you feel like your glutes are actually tight and sore – even though the rest are asleep!  

If this feels like you – before you try to exercise below – stretch your piriformis first – if you’re not sure what that is – check out this post first at the blog –


Hip Extension Exercise Top Tips – 

1 – Only do as many as you can each session with complete pelvic floor activation.  If your pelvic floor begins to let go during the exercise, it’s time to stop.

2 – Once you can complete 20 repetitions – with great technique – you are ready to progress.  How long this will take you can vary – there’s no rush.  Sacrificing technique to get reps out won’t give you the benefit. 

3 – Do a diaphragmatic breath between every single rep for this one.  It can seem laborious – but teaching your pelvic floor and tva to work, and then release, then work again is a key component to successful and lasting rehabilitation.




This exercise can be done during pregnancy at any stage, and is great for post natal recovery.  It can also be done if you have a pelvic organ prolapse, just keep the movement small (and always check with your medical professional regarding any exercise).

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