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3 Ways to Sculpt the Perfect Butt with Treadmill Exercise


The treadmill offers an excellent cardiovascular workout but it also has various settings and exercise modes that allow you to tone and tighten your lower body, especially your butt. Two of the most useful are the speed and incline controls.

Using the speed and incline controls on a treadmill you can perform various exercises to sculpt your butt. Three types of exercise that are especially beneficial include: 1) interval training, 2) incline walking, and 3) walking lunges. It’s best to introduce these exercises after about 10 minutes of leisure walking to ensure that your muscles are properly warmed.

Interval Training

Interval training using a treadmill is not only a great form of cardiovascular exercise but it also has a ‘toning’ effect, which can improve the overall appearance of your butt. During this type of training, you can focus on performing short high-speed sprints with periods of active recovery at lower speeds in between.

To perform sprints, run as fast as possible for 30 second to 2-minute intervals followed by 1 to 3 minutes of walking or jogging at a lower speed. On a scale of 1 to 10, your level of difficulty during these sprints should be at an 8 or 9.

Incline Walking

While brisk walking, jogging and running on a flat treadmill are all good exercises for working your lower body, incline treadmill walking specifically targets your butt. The higher the incline, the harder your butt muscles work, which induces a toning effect.

Start by raising your incline to about 3 percent while walking at 2 to 3 miles per hour. Continue to increase your incline by 2 to 3 percent for the duration of your workout while introducing recovery periods at 3 percent as needed.

For maximal results, try your best to perform incline walking without holding on to the handrails as this increases the involvement of your butt muscles. Instead of holding on, swing your arms to help propel yourself forward.

Walking Lunges

Performing walking lunges on a treadmill is a great way to tone and tighten your butt. Simply set your treadmill speed at about 1 to 2 miles per hour and an incline of 10 to 15 percent. Once you’re comfortable, perform 1 to 3 minutes of walking lunges without holding on to the handrails as this increases the involvement of your butt muscles. Introduce 1 to 2 minute recovery periods of flat or slightly inclined (i.e. 3 to 5 percent) walking as needed.

For maximum results, perform these exercises for a minimum duration of 20 to 30 minutes. You can perform them on separate days, alternate between them during a single workout, or even combine them (i.e. add speed intervals to incline walking with walking lunges in between) in order to really put your butt muscles to work.

If you want to vary your workouts, most treadmills have preprogrammed exercise modes that incorporate interval training and speed intervals so try them out.

For more of the latest and greatest in health, fitness, and nutrition, “Like” me on Facebook at Nina Cherie, PhD of Complete Health Solutions and follow me on Twitter at @NinaCheriePhD.

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Disclaimer: The information provided is for educational and informational purposes only and is not intended to diagnose, treat, cure or prevent any disease. Any reader who is concerned about his or her health should contact a physician for advice.

Before starting an exercise training program you should first make sure that exercise is safe for you.  If you are under the age of 55 years and generally in good health, it is probably safe for you to exercise.  However, if you are over 55 years of age and/or have any health problems, be sure to consult with your physician before starting an exercise training program.

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