How Can I Grow My Glutes While Maintaining a Flat Stomach?
Building a stronger, rounder backside while keeping your stomach flat might sound tricky, but with the right plan, it’s completely doable!
It all comes down to exercise, diet, and lifestyle tweaks.
Let’s break it down into simple steps anyone can follow.
1. Focus on Glute-Specific Exercises
Your glutes are muscles, so you need targeted strength training to grow them.
Here are some of the best moves:
Squats: Regular squats and variations like sumo squats target your glutes and thighs.
Hip Thrusts: These are a must for isolating and growing your glutes.
Lunges: Add walking or reverse lunges to hit the glutes from different angles.
Deadlifts: Romanian deadlifts are especially effective for glute growth.
💡 Tip: Aim for 3–4 sets of 6–12 reps with challenging but manageable weights.
2. Strengthen Your Core
For a flat stomach, you’ll want a strong core.
Focus on exercises that engage your entire midsection, like:
Planks: Great for your abs and back.
Dead Bugs: A simple move that builds stability.
Russian Twists: To tone the sides of your waist.
These moves help create a toned look without adding bulk to your stomach.
3. Eat for Growth and Definition
What you eat plays a huge role in your results. Here’s how to balance your diet:
Protein: Foods like chicken, fish, eggs, and tofu are key for muscle growth.
Aim for about 0.8–1g of protein per pound of body weight daily.
Healthy Fats: Avocados, nuts, and olive oil keep you energised.
Complex Carbs: Whole grains, sweet potatoes, and veggies fuel your workouts.
Limit Sugar and Processed Foods: These can lead to bloating and make your stomach less defined.
Stay hydrated, too!
Drinking enough water helps prevent bloating and keeps your body functioning well.
4. Prioritise Cardio Wisely
If you want to keep a flat stomach, some cardio can help burn excess fat.
But don’t overdo it!
Too much cardio can interfere with muscle growth.
Instead, try:
High-Intensity Interval Training (HIIT): Quick, intense bursts of movement that burn fat while preserving muscle.
Low-Intensity Cardio: Walking or cycling for 30 minutes a few times a week.
5. Rest and Recovery Are Key
Your muscles need time to repair and grow, so prioritise rest.
Aim for:
7–9 hours of quality sleep each night.
Rest days between challenging workouts.
Mobility training, foam rolling and stretching to keep your muscles loose and reduce soreness.
6. Be Patient and Stay Consistent
Transforming your body takes time, but small, consistent steps lead to big changes.
Stick to your workout plan, fuel your body with nutritious food, and track your progress to stay motivated.
You can build the curves you want while keeping your stomach flat by combining targeted glute workouts, core-strengthening moves, a balanced diet, and smart cardio.
Remember, every person’s body is unique, so listen to yours and enjoy the journey!
All this probably sounds a bit overwhelming.
You could shortcut all the confusion and start losing weight and growing your glutes today.
Wouldn’t that be better than figuring all this out on your own?
Then it’s time to join my online coaching team, where I will help you build muscle and become a badass from day one.
And Check out of a few of my clients below, who’ve all grown their glutes while maintaining a slim waistline these basic principles.
I’m Aaron Schiavone, owner of Mind Muscle Personal Training. Over the past 9+ years I have helped women increase their self confidence, improve their relationship with food, improve their health, become stronger, fitter and happier..