Tay Conti, the Brazilian wrestling sensation known for her agility and strength, follows a disciplined workout and diet routine to maintain her athletic physique and sculpted glutes. With a background in judo and jiu-jitsu, Tay incorporates functional exercises and resistance training to keep her body strong and balanced. Her fitness approach emphasizes building muscle, improving mobility, and enhancing endurance, which all contribute to her eye-catching glutes. Tay’s lower-body workouts often feature compound exercises like squats, deadlifts, and lunges to activate multiple muscle groups.
She frequently uses resistance bands and weights to increase tension during hip thrusts, a favourite movement for isolating the glute muscles. Plyometric exercises, such as box jumps and jump squats, also play a role in her routine, helping her develop explosive power. Additionally, she integrates bodyweight circuits to stay lean, using movements like Bulgarian split squats and step-ups to target the glutes from different angles. Consistency is key for Tay, as she prefers training her glutes at least two to three times a week. She mixes heavy lifting sessions with lighter, high-rep days to ensure muscle growth and endurance. Recovery is equally essential, and she incorporates stretching, foam rolling, and yoga to improve flexibility and prevent injuries.
Her diet complements her rigorous workout routine, focusing on whole foods that fuel her training. Tay prioritizes protein sources like eggs, chicken, fish, and plant-based protein shakes to aid muscle repair. Complex carbohydrates such as oats, quinoa, and sweet potatoes provide energy, while healthy fats from avocados, nuts, and olive oil support her overall well-being. To maintain her physique, she avoids excessive sugar and processed foods but allows herself occasional treats to stay mentally balanced. Hydration is a non-negotiable part of her lifestyle, and she ensures she drinks plenty of water throughout the day. Tay’s dedication to both her workouts and nutrition reflects her commitment to performance and aesthetics. By focusing on strength, functional movements, and smart eating, she achieves her goal of maintaining attractive glutes while excelling in the wrestling ring.
