GYAT Glute Guide: How to Grow Your Peach Without Bulking Your Legs
Real talk, no fluff — just a grown woman with a goal.
Let’s be honest — our bodies are already amazing. If you’re over 40, you’ve lived in this skin long enough to know
how to appreciate it and want more from it at the same time. It’s not a contradiction. It’s a glow-up mindset.
Right now, my legs are strong. Muscular, even. They’ve carried me from sunrise to sunset, through airports, on beach strolls, to candlelit dinners, and on long late-night walks under the moonlight. I love my strong legs. But, I’m not trying to build them bigger. I want to lean them out, define the muscle I’ve already built, and focus my energy on sculpting one specific masterpiece:
The Peach. Not just any booty — I’m talking about that high-sitting, shelf-on-top, rounded-on-the-sides,
smooth-on-the-bottom kind of peach. No fake BBL. No banana roll. No pancake. Just soft, juicy definition.
1. Walking (Yes, seriously)
Long walks. 5k a day if I can. It leans out my legs without building bulk and keeps my knees happy. Treadmill incline or outdoor strolls — both count.
Last year, I started walking with a weighted vest as part of the 50 Mile Ruck March Challenge hosted by Stop Soldier Suicide — a campaign that encourages participants to walk 50 miles in May to raise awareness and support mental health in the veteran community. That challenge changed the way I walk. As a Navy veteran, this cause hits close to home for me. Supporting mental health for service members and veterans is something I’ll always stand behind — and this challenge was a beautiful way to move with purpose. I still use my weighted vest for added intensity, and it makes a huge difference.
2. Booty Band Burnouts – My Go-To Glute Moves
If you want to activate your glutes without building your legs, bands are the holy grail. They isolate and fire up the
booty while keeping pressure off the quads.
Here’s what I rotate through:
● Side Steps – Warm-up or burnout, they fire up the side booty fast.
● Glute Bridges – Press through your heels and pause at the top.
● Donkey Kicks – Controlled and juicy.
● Fire Hydrants – Outer glutes? Activated.
● Standing Abductions – Burn and balance.
● Frog Pumps – Under-butt lift. Small movement, big results.
● Clamshells – Target that side glute and hip dip area.
● Kickbacks (Bent + Straight Leg) – Bent leg = volume. Straight leg = length.
● Lying Side Leg Raises – Keep it slow and point your toe.
● Sumo Squats with Band – Wide stance, squeeze at the top. Peach shelf incoming.
Do 3 rounds, 10–15 reps each — or go for 30 seconds per move. Keep it slow and intentional — this is sculpting,
not speed work. I use booty bands that actually stay put and don’t roll up.
3. Stretching + Splits Practice
Flexibility is sexy. And honestly? The more I stretch, the tighter and more lifted my booty feels — especially in the
under-butt zone.
Working toward a full split isn’t just hot — it’s a confidence booster. Stretching also helps prevent injury and keeps the hips open for real movement.
If you’re not naturally flexible, blocks are your best friend. I use yoga blocks for:
● Supporting low lunges to deepen the stretch safely
● Sitting on them during forward folds for better hamstring access
● Elevating hips in pigeon pose or straddles to relieve tension
● Helping with stability while working on middle or front splits
Start where you are. Use the blocks. Stretch daily, even just 5–10 minutes. You’ll feel more open, fluid, and strong — on and off the mat.
4. High Protein, Lean Cuts
I’m currently on a cutting plan — lots of lean meats, veggies, and collagen support.
To figure out how much protein you need daily, multiply your goal weight in pounds by 0.8–1.0. That’s your ideal
protein target in grams. For example, if your goal weight is 150 lbs, aim for 120–150g of protein a day.
I personally try to get 50g of protein at breakfast — it keeps me full, focused, and satiated all day long and then 25g
protein minimum per meal. I use a natural protein shake post-workout — usually chocolate or strawberry — and add collagen and C8 MCT Oil to my morning bone broth. Want to tone? You have to feed your muscle. Period.
5. Cutting Diet (But Not Starving)
This is about fueling with intention, not restriction. I eat clean during the week and save treats or higher fat meals
for weekends. No guilt. Just structure.
Staples: Bone broth, chicken, ground turkey, leafy greens, MCT oil, avocado. Watch your dairy, sodium and sugar if
you want to reduce puffiness and define faster.
6. Move Your Feminine Energy
I don’t just want the perfect butt — I want to know how to move it.
Pole dancing.
Twerking.
Lap Dance.
Sensual Slay.
Ori Tahitian.
Belly Dancing.
Bachata.
Hula.
Pick one or two — and start moving. It’s fun and empowering movement! Get in touch with your feminine energy,
sexual center, and sensuality. Do it for yourself — but trust me, your man will love love love it.
Before You Start
This is not medical advice — it’s just what I’m doing to get my peach booty. You should always consult with your
doctor before starting any new exercise or nutrition routine.
GYAT Glutes, Fitness & Wellness Favorites
Shop the full list here
These are the tools and supplements I actually use — or close versions I recommend — to sculpt my peach and
body with love, intention, and results. Whether it’s glute bands, my weighted vest, or the protein that keeps me strong and satiated, everything here supports my glow-up journey.
This list may include affiliate links in the future, which help support my work at no extra cost to you. Whether it’s glute bands, my weighted vest, or the protein that keeps me strong and satiated, everything here supports my glow-up journey.
● Ankle Weights
● Weighted Vest
● Booty Bands
● Treadmill (for incline walks)
● Yoga Blocks
Protein + Fuel:
● 1st Phorm Natural Protein (Chocolate or Strawberry)
● PaleoValley Meal Replacement (Chocolate + Vanilla)
Wellness Stack:
● Bone Broth Powder (I love the PaleoValley Bone Broth Protein)
● Liquid Bone Broth
Pro Tip: Don’t confuse chicken broth with chicken bone broth. Chicken broth is usually just a seasoned
stock made from meat or parts — it’s great for flavor but has little to no protein. Bone broth is made by
simmering bones over time, giving it collagen and amino acids that actually support your body. Always check
the label — high protein is the giveaway.
● Collagen
● MCT Oil (Nutiva C8)
You Can Want More Without Hating Where You Are
Bottom line? You don’t have to change a thing unless it’s negatively impacting your physical health, mental
well-being, or lifestyle. You don’t have to follow my plan — create your own. Work on what you want to work on.
And please… don’t wait to be perfect.
Do things now. Book the trip. Take the risk. Open your heart. Fall in love.
Life is about living — not waiting. Not shrinking. Not performing perfection.
Make a mess. Zara and I will be right there with you — laughing, cheering you on, and helping you clean it all up.
Grab the bands.
Up your protein.
Move with love.
Walk it out.
Stretch it out.
Eat with intention.
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