The treadmill is one of the most popular exercise machines around and it happens to be an excellent piece of equipment for burning fat and improving cardiovascular fitness. It also offers various exercise settings and modes that allow you to really build up, shape and refine your lower body muscles, especially your butt. Two of the most useful are the speed and incline controls. Using these controls you can perform a lot of innovative exercises to sculpt the perfect butt.

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Now, three exercises that are particularly beneficial include interval training, incline walking, and walking lunges, each of which I’ll discuss in the following paragraphs.

Interval Training

Treadmill interval training is not only a great form of cardiovascular exercise but it also has a ‘toning’ effect, which can really improve the overall appearance of your butt. During this type of training, you should 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 1-3 minutes of walking or jogging at a lower speed.

On a scale of 1-10, your level of difficulty during these sprints should be at an 8 or 9.

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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% while walking at 2-3 miles per hour. Continue to increase your incline by 2-3% for the duration of your workout while introducing recovery periods at 3% 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.

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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 1-2 miles per hour and an incline of 10-15%. Once you’re comfortable, perform 1-3 minutes of walking lunges without holding on to the handrails as this increases the involvement of your butt muscles. Introduce 1-2 minute recovery periods of flat or slightly inclined (3-5%) walking as needed.

For maximum results, I recommend a minimum workout duration of 20-30 minutes. But, before performing any of these exercises, it’s best to warm up your muscles with at least 10 minutes of leisure walking.

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You can perform interval training, incline walking and walking lunges on separate days, alternate between them during a single workout or even combine them (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 even more, most treadmills have preprogrammed exercise modes that incorporate interval training and speed intervals so test those out as well.

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