“Where did my butt go?”
…are the words I hear from many a woman.
I’ve said it before and I’ll say it again – pancake butt is REAL!
Pancake butt, otherwise known as a loss of gluteal muscule bulk, is something I often see in women who:
➡️are in the postpartum phase (are we ever not?!)
➡️are peri/menopausal
➡️have had long term back or hip pain
Apart from the fact that it can be deflating (mind the pun) to see your glutes disappear and harder to find jeans that fit, lack of glute muscle strength & mass can also make some movements harder & contribute to pain and pelvic floor symptoms.
My three steps for helping women to build back some glute bulk are:
1️⃣ LENGTHEN FIRST
Learning how to hinge at the hip properly and find the full length of the gluteal muscles allows us to build more strength. My favourite ways to do this are with:
➡️ lunge with rotation (like curtsy lunge)
➡️ Deadlift with rotation
➡️ Bulgarian split squats
➡️ High step ups &
2️⃣ LOAD IT UP BABY
Muscles require progressive overload to get stronger and build mass. You can do this the most efficiently with LOAD.
I like to do this by
➡️ using dumbbells, kettlebells, barbells or
➡️ by moving into single leg work for an instant double-up of load!
3️⃣ FUEL YOUR BODY
Making sure you’re getting enough good stuff in is key to building muscle mass, especially for women over the age of 40.
I like to do this personally by ensuring I’m:
➡️ getting protein in every meal and tracking my protein every 3-4 week to keep me on track (protein is the only macronutrient that can help build or maintain muscle)
➡️ eating enough carbohydrates for my energy & mood
➡️ keeping my water up
➡️ focusing on my fibre intake