How to Grow Your Glutes as a Mom (Even With Limited Time)

For the past couple of years, I've been focused on growing my glutes at home. Many think that you need a gym, fancy equipment, or lots of time to grow your lower half, but that's simply not the case.

As a busy homeschooling mom of 4, I've been able to add 10 pounds to my glutes/legs area primarily at home. This has inspired me to continue the tips I'm sharing with you below.

How to grow your glutes at home as a mom:

Mind/Muscle Connection

If you know me, you know I LOVE squats. It's such a key foundational move in fitness. But here's the kicker--if you focus, like really focus your mind on the key muscle group you're working at any particular point in your reps, you will see added benefit. For instance, when I come to the top of the rep in a squat (standing position), I squeeze my glutes to really activate, use, and (later) grow the muscle. So you may not have an hour to spend in the gym everyday as a busy mom, but can you put your mind on the muscle group you are working with intention to grow your glutes during that 15 minute home workout? You'll see the benefits if you do.

Eat For Gains

If you are trying to gain weight in all the right places, you're going to want to be in a caloric surplus, not a caloric deficit. The mistake I see many of my clients make in their weight gaining journey is that they start limiting their caloric intake instead of adding to it. But you want to be careful to add the right calories. Foods like whole grain breads, oatmeal, proteins (chicken, steak, eggs), and complex carbs will help grow your glutes. And disclaimer here--I do indulge in treats--pizza, burgers, etc. but my golden rule is to eat well 80% of the time for habit building and 20% of the time is free reign. If you need any help with recipes for busy moms, be sure to check my Mom Cookbook here.

Don't Overtrain

This tip is perfect for us busy moms. I typically don't focus on training my glutes at home more than 2-3 days a week. In order for muscles to grow, they need time recuperate. That means you need time to rest, mama.

Bonus tip:

Take progress pics! I know it can feel awkward to do this but I promise you will want to see the transformation that is sure to come if you workout consistently and pair this with healthy eating habits. Progress pictures serve as motivation to keep going.

There you have it, hot mama! My three tips to grow those glutes at home even as a busy mom...Until next time.

xo,

Monica