- Megan Thee Stallion has worked with her trainer Tim Boutte since 2018.
- They work out multiple times a week, focusing on the core and glutes.
Megan Thee Stallion is committed to her fitness regime, as anyone who follows the rapper on social media will know.
Megan often shares short clips of her workouts with her millions of social media followers — but her long-time trainer Tim Boutte told Insider these are only a fraction of her gym routine.
Boutte, an ex-NFL player, has been training Megan since 2018. "I met Megan for the first time before her first number one hit single even came out," Boutte said. "We started from ground zero together."
Boutte trains Megan two to three times a week, either in person or over Zoom, and Megan does a couple more workouts on her own in addition to those sessions, he said.
There's a big emphasis on glutes and core, Boutte said, and the key to consistency and results is a varied workout routine to keep it interesting.
Ultimately, however, he thinks the most underrated part of fitness is rest.
"I would wish and would hope more people would just take time off, to allow their bodies to rest," Boutte said. "If you train, train, train to get results, that could be to your detriment if you don't allow the body to recover."
Megan mixes up her workouts regularly
Boutte describes Megan as a "very caring person" with a "pure heart." Boutte works with the star to enhance her natural physique and keep her fit to perform, he said.
They do a lot of strength training with bands and weights, and focus on isotonic movements, which are exercises where the body moves through a full range of motion. These include squats, push-ups, and pull-ups, Boutte said.
The key however, is never doing too much of the same thing, Boutte said.
For example, he has had Megan running up sand dunes, pole dancing, and doing water aerobics, as well as her regular weight lifting and kickboxing.
"We ran up a sand dune and it was like, a hundred yards high," Boutte said. "It was crazy. It was tough."
The aim is to keep Megan excited by her training: "I never allow her body or her mind to get accustomed to a routine workout," Boutte said.
By changing up the training style both in and out of the gym, it prevents Megan from getting bored so keeps her working hard and getting results, he said.
Core work is key for dancing
Megan does a lot of dancing and twerking, and having a strong core allows her to support her body when her center of gravity is low, Boutte said.
They do core exercises at the end of each workout when "her body's fully depleted," Boutte said. These include:
Plank rotations
Single-leg bridges with a crunch
Toe-touch bicycles
Boutte chooses exercises that work more than just the core as a way to train more efficiently, he said. And they consciously work the full core, including the lower back, not just the abs.
"Your abdominal core will activate and develop a lot faster when your lower back and glutes are stronger," he said.
Boutte also helps Megan work on her hip and ankle mobility to support her dancing, he said, so they do a lot of stretching before and after each workout.
"I'm like, man, if you're going to continue to dance like this, we've got to make sure that your ankles are strong," Boutte said.
Megan does a lot of squats
Boutte and Megan do a lot of glute-focused work.
Megan regularly does drop-set squats where she starts with a high weight and low reps, and gradually lowers the weight and increases the reps.
She also does 90-degree squats with pulses and a hold at the bottom, and then repeats that with her hips lower than her knees, Boutte said.
Other staple moves are speed lunges and Boutte's "infamous duck walks."
"Those are crazy", he said. "Those really burn. Everybody's doing 'em now. Every time I look on social media, there's a trainer doing duck walks. Those are painful."
But ultimately, when it comes to Megan's rear end, Boutte says he can't take too much credit as "she naturally just has a cute shape." His main goal is to help her build her glute muscles to support and strengthen her body, he said.