5 Tips for Building Glutes in Your 30s and 40s

As a woman in your 30s or 40s, it's natural to want to maintain or improve your physical appearance. Building glutes can be a great way to enhance your figure and create an hourglass shape or a "slim thick" look. But with busy schedules and the potential for saggy skin or a less toned appearance after having children, it can be challenging to know where to start.

Here are 5 tips for building glutes in your 30s and 40s:

1. Incorporate targeted exercises into your workout routine.

To build glutes, it's important to incorporate targeted exercises into your workout routine. Squats, lunges, glute bridges, step-ups, and donkey kicks are all effective exercises for building and toning your glutes. You can also try adding weights or resistance bands to increase the intensity of these exercises.

1. Stay consistent with your workouts.

Building glutes takes time and consistency, so it's important to stay committed to your workouts. Aim for at least 3 days of targeted glute exercises per week, and ensure you are progressively overloading each week to ensure the muscle grows. 

1. Eat a balanced diet.

Proper nutrition is key to building and toning any muscle group, including your glutes. Be sure to include a variety of protein, carbs, and healthy fats in your diet to fuel your workouts and support muscle growth. We recommend carb cycling and find it works best for Slim Thick results and is also an eating structure that can be followed long term as it’s so flexible. 

1. Stay hydrated.

Staying hydrated is important for overall health and wellness, and it can also help with muscle recovery and growth. Aim to drink at least 8-10 cups of water per day, and more if you are exercising or sweating heavily.

1. Protein

Consuming enough protein each day to build or maintain muscle is key and is often overlooked. Protein is extremely important in building muscle because the amino acids (the building blocks of protein) help repair and maintain muscle tissue. After a workout, protein helps you recover from workouts because muscles slightly tear during exercise. Information on working out your daily protein requirements can be found in all of the Ya Bish Fit programs (link product page)

Building glutes in your 30s and 40s is possible with the right mindset and strategies. Incorporating targeted exercises into your routine, staying consistent with your workouts, eating a balanced diet, staying hydrated, and consuming enough protein daily can all help you achieve a toned and shapely butt. As a mid-sized woman, you have the power to create a healthy and active lifestyle that works for you and helps you look and feel your best.