Achieving fuller glutes without sacrificing a toned waistline may seem challenging, but fitness expert Leana has shared eight effective strategies that blend strength training, smart nutrition, and consistency. Known for her online coaching and personal training, Leana posted on Instagram about how a structured glute-focused program transformed her body in just four months.
In her post, Leana emphasized that success doesn’t come from a single trick but rather a series of consistent habits. She explained, “It’s not one magic move – it’s the compounded effect of daily habits that leads to visible progress.”
Here are the 8 essential tips she recommends for developing glutes while maintaining a flat stomach:
- Maintain a small calorie surplus of around 300 calories to support muscle growth.
- Stick with the same core exercises and track your progress.
- Combine compound lifts with isolation exercises to target glutes effectively.
- Include rotational movements to activate different muscle fibers.
- Perform reps with a slow tempo to maximize muscle engagement.
- Add a few cardio sessions weekly for overall fitness and fat control.
- Use bodyweight reps as finishers to enhance endurance and tone.
- Don’t overlook creatine – it enhances muscle performance when used alongside proper nutrition and training.
In her caption, Leana shared her personal journey, revealing how she shifted to a clean bulking phase in January and focused on glute-specific training. “I’ve always been hamstring dominant, and it took time to balance my workouts to properly activate my glutes,” she said.
She also stressed that common workouts like hip thrusts and squats may not work the same for everyone, especially for those genetically predisposed to storing less fat in the glutes. To overcome this, she chose exercises targeting different planes of motion—sagittal, frontal, and transverse—to fully engage her glute muscles.
Leana added, “Creatine is seriously underrated. People expect it to magically work, but you must also consume enough protein and train hard. It enhances what you’re already doing—it doesn’t replace effort.”
According to Mayo Clinic, creatine is generally safe and supports muscle energy and brain function, though it’s always best to consult a healthcare provider before starting any supplement.
Leana encourages fitness enthusiasts to avoid obsessing over perfection during the process and instead focus on consistent effort. “Don’t be afraid of gaining a little fat,” she said. “It’s part of building real muscle.
