Running on a treadmill is a great way for you to not only do a cardio workout, but also tone your lower body, sculpt your butt, and blast away calories. Treadmills come with a range of exercise modes and settings to help you workout different sets of muscles. For a firmer, lifted bum, you need to target the glutes or gluteus muscles, which make up the most of your butt. Working out your calves, quads, and hamstring muscles doesn’t hurt either and even improves your overall length strength for longer runs.
Once you have selected the right treadmill, here are 3 exercises to include in your workout as you seek that shapely rear end:
- Incline Walking – You are probably used to walking, jogging, or running on a treadmill. While these are all excellent exercises for your lower body, they don’t really target your butt. Switch these flat workouts with incline walking for a more intense session that tones your glutes and hamstrings. Incline trainers are ideal for these type of workouts and we have one that gives you a steep 40% incline. As you use an incline trainer, remember that a steeper incline forces your butt muscles to work harder. For optimum results, start by raising the incline to 3% at a speed of 2-3 miles per hour and keep increasing it by small, regular intervals for the duration of your workout. Pepper your workout session with regular recovery periods to avoid wearing yourself out. Not only will your muscles and lungs start to burn quickly, you’ll burn twice the amount of calories in the same time walking on a flat belt.
- Walking Lunges – Doing walking lunges on a treadmill will bring you closer to that perfectly shaped backside you’ve always wanted. They’re also a great way for you to warm up before a run. To add walking lunges to your treadmill routine, simply slow the belt and increase the incline to 10% or 15%, whichever feels comfortable to start with and keep it up continuously for about 3 minutes. Allow yourself brief recovery periods as needed. Also, avoiding the use of handrails will force your stabilizing muscles to kick into gear, working and strengthening more of your body.
- Interval Training – For a more intense toning and cardio workout, use a treadmill for interval training. This involves doing high-speed sprints for a short duration followed by periods of active recovery at much lower speeds. Start by running at your top speed for 20 seconds, then resting for 10 seconds on the sides of the machine using the arm rails to hold you as you carefully hop on and off the belt. Do this for 4 minutes and move on to another exercise either on or off the machine like lunges, incline walking, or wall squats.