A treadmill is not the most effective machine for maximizing your butt size, but can be used to strengthen and shape it. Of course, if you are genetically endowed to build muscle easily, you may be able to bulk up your gluteus mamixus with specific treadmill exercises. Two other butt muscles must be discussed as well: the gluteus minimus and the gluteus medius, which partner the gluteus maximus in almost every single butt-related movement you perform.
Step 1
Identify your butt's muscles and visualize their positions and functions. The term "glutes" includes high-profile gluteus maximus, one of the largest and strongest of all your muscles, which helps pull your leg backwards. Your gluteus minimus sits underneath the maximus, and helps pull the legs outwards. The gluteus medius, sometimes called a hip muscle, lies above and to the outside of the other glutes, functioning as a hip stabilizer and helping the medius pull your leg outwards. Together, the glutes provide support, propulsion, and lower body stability.
Step 2
Practice long, slow lunges. Treadmill lunging is challenging but effective, according to That's Fit, and it is a good idea to work up to deep lunges gradually. Begin at a treadmill speed slow enough to allow one stride for every two to three seconds, and when striding, reach far forward with your foot to stretch and prepare your glutes for contraction. Keep your knee bent as your glutes help pull the supporting leg backwards underneath your body. Contract your butt muscles as hard as you can when your leg is extending behind you; this is when your gluteus maximus exerts most of its power, according to Running Planet.
Step 3
Perform dumbbell-weighted lunges. Dumbbells increase weight resistance, which builds muscle size and improves balance, without which your butt will not develop correct alignment. Hold a 1- to 2-lb. dumbbell in each hand, and repeat the long, slow lunges. You will find each stride a little more difficult, so continue to concentrate on your glutes. "Mind over muscle" can be a helpful mantra; mental imagery, in which you focus on your muscles' movement patterns, improves neural messages and muscle efficiency, according to Vanderbilt University's Psychology Department.
Step 4
Walk sideways. Keep the belt speed very slow until you can walk sideways completely controlled, with your legs alternately crossing each other. Walking sideways emphasises your gluteus medius and other hip muscles; they act more like your gluteus maximus, pulling and stabilizing your legs. The coordination required is significant, and your entire butt will work hard to manage the unusual movement. Building your side butt muscles will help shape your butt overall.
Step 5
Explore the different inclines and how they stress your glutes; start with three minutes at an easy incline, continue with two minutes at a moderate incline and then one minute at a steep incline. This will introduce you to different levels of butt-building effort. On a treadmill, steep hills require slow, powerful strides, forcing your glutes to work hard.
Tips and Warnings
- Always secure medical clearance before engaging in intense exercise. Butt enhancing regimens, especially those on moving equipment, can be challenging and possibly injurious to untrained individuals. Consult a fitness trainer about proper treadmill use.
- Do not lose concentration anytime you are on a treadmill, because the mechanized belt can throw you off the machine. Falling at velocity can cause serious injury; in addition, your fingers or hair can get snagged by the belt.
Things You'll Need
- 1 lb. or 2 lb. dumbbells
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