how to grow glutes and keep abs 🍑

Jul 17

😍 First, You’re Already Beautiful

Before we get into the workouts, protein macros, and how to sculpt your dream hourglass body — let’s get one thing straight: you are already beautiful.

Wanting to feel strong, confident, and energized in your body doesn't mean there's anything wrong with you now. It just means you're choosing to take care of yourself — mind, body, and spirit. If growing your glutes and keeping defined abs motivates you to stick to a healthy routine, then that’s a powerful thing.

At Ayam, our Latina and bilingual female personal trainers understand the culture, the cravings, and the commitment it takes to make lasting changes. And we’re here to help you get there.

💪🏼 The Real Secret? Structure, Not Willpower

A strong, curvy, toned body comes from:

Eating the right fuel for your goals,
Strength training in a smart and sustainable way,
Prioritizing sleep and reducing stress,
And having someone in your corner (like your Ayam trainer or dietitian) keeping you accountable.

Let’s break it down into an easy-to-follow plan.

🍝 Eat for Your Glutes, Train for Your Abs

🍳 Eat Clean, But Don’t everrr Starve

To grow glutes and reveal abs, your nutrition matters just as much as your workouts.

Focus on whole, minimally processed foods. Think: rice, beans, eggs, salmon, avocado, leafy greens, lean beef, berries.
Eat enough protein for your body — this is crucial for muscle growth, especially in the glutes.
Hydrate well — dehydration often leads to cravings and bloating.

At Ayam, our certified dietitians calculate your exact macronutrient needs and create weekly meal plans with recipes and grocery lists tailored to your goals and schedule.

🥩 Protein = Glute Gains

Here’s the part most women skip: you have to eat more protein to grow muscle.

We recommend aiming for about 0.8–1g of protein per pound of body weight, depending on your body composition and training level. Our trainers will help you get precise.

Try to spread protein throughout the day with meals like:

Eggs + black beans for breakfast
Chicken or tofu tacos with guac for lunch
Grilled salmon and sweet potatoes for dinner
A protein shake post-workout

⏳ Your Weekly Hourglass Workout Plan

You don’t have to work out 7 days a week to see results. You just need consistency and the right types of movement.

🏋️‍♀️ 2x/Week Heavy Glute Lifting

These are your key booty-building days. Prioritize these compound moves:

Hip thrusts
Romanian deadlifts
Walking lunges
Bulgarian split squats
Cable kickbacks

Lifting heavy (with good form) stimulates the glute muscles so they grow — especially when paired with proper protein and recovery.

Your Ayam trainer will tailor each workout to your experience level and adjust it over time so you keep progressing.

🤸‍♀️ 2–3x/Week Ab-Focused Pilates + Cardio

On the other days, we recommend low-impact, core-focused movement:

Mat Pilates or Reformer Pilates
Bodyweight ab circuits
Incline treadmill walks or HIIT cycling

This helps tighten your core, improve posture, and burn fat without spiking cortisol (which can cause belly bloat).

🧘🏽‍♀️ 1x/Week Active Rest or Recovery

We’re serious about this. One rest day a week (minimum) is essential for muscle repair and hormonal balance. Go for a walk, stretch, breathe. No guilt.

💦 Lower Stress to Reveal Your Abs

Let’s talk about the gut. Stress = inflammation = water retention, digestive issues, cravings, and bloating.

To get your stomach flat and your abs to pop, you must reduce stress:

Prioritize 7–9 hours of sleep
Journal or meditate (yes, even 5 minutes!)
Breathe deeply during your workouts
Set boundaries — say no when needed

Ayam’s holistic coaching addresses your sleep, schedule, stress, and lifestyle. Because your body goals don’t live in isolation from the rest of your life.

🙋🏻‍♀️ Frequently Asked Questions

🕒 How long does it take to grow your glutes?

Most clients notice visible changes in 6–12 weeks with proper training and nutrition. Significant growth can take 6+ months depending on genetics and consistency.

🥗 What should I eat to get abs?

Eat whole foods rich in:

Protein (chicken, tofu, eggs, legumes)
Healthy fats (avocado, olive oil, nuts)
Complex carbs (quinoa, brown rice, oats)
And avoid ultra-processed foods, sugary drinks, and alcohol.

🔥 How do I lose belly fat as a woman?

There’s no way to spot-reduce fat, but you can reduce overall body fat by: