- •Pick ONE — both grow glutes & burn fat without eating muscle:
- •OPTION A — Incline treadmill: 3.0–3.2 mph at 12%, 25 min, hands off
- •OPTION B — StairMaster: level 6–8, 20 min, take 1 step at a time (no skipping), lean SLIGHTLY forward from hips, push through heel/midfoot
- •Either way: NO holding the rails. Glutes only fire when you're unsupported
- •Squeeze the glute at the top of every step — make it intentional, not just movement
- •Keep it zone 2 (conversational pace) — going too hard taps into muscle for fuel
- •Switching between the two weekly keeps stimulus fresh & prevents adaptation
- •5 min easy cool-down at the end (flat walk)
Exercises
Stomach Vacuums
3 × 15–20 sec
TipStand or kneel. Exhale ALL air out, then pull belly button up & in toward spine — like zipping into tight jeans. Hold without breathing in. This trains the deep corset muscle that visibly cinches the waist.
Sign in to saveDead Bugs
3 × 10 / leg
TipLay on back, arms up, knees at 90°. Press lower back HARD into floor. Slowly extend opposite arm + leg, return, switch. Lower back must stay glued down the whole time.
Sign in to saveHollow Body Hold
3 × 20–30 sec
TipLay on back, press lower back into floor, lift shoulders & legs a few inches off the ground. Arms overhead. Squeeze abs in & down — this is the gymnast move that builds a flat, tight midsection.
Sign in to saveDecline Bench Sit-Ups
3 × 15
TipHook feet under the pads on a decline bench. Curl up leading with the ribs, exhale at the top. Lower slowly — no flopping back down.
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