1. Targeting the Right Muscles
An elliptical machine is one of the best ways to tone your buttocks. An elliptical machine works the same muscles as a stair climber, but with less stress on the knees. When targeting the buttock muscles, you must increase the resistance to at least level three. Press down on each step and hold your foot flat on the paddle through the up motion. Shift your body position to a sitting position, with your arms outstretched to their full length as they hold onto the center grip. This movement that targets the buttocks.
2. Burn, Baby Burn
The buttock muscles are some of the easiest to tone, as you use them in every movement. When targeting these muscles, you will feel it burning. Modify the intensity to avoid overworking the muscles. Remember, you don't want to build muscle tissue and add bulk, but rather focus on strengthening and toning. Gentle stretching, warming heat and muscle rubs ease the burning sensation. An excellent stretch of these muscles also helps the hamstrings. Lie on the floor on your back. Bend one knee towards your chin. Hold the leg just below the knee and pull gently until you feel the stretch for a count of five. Repeat with the other leg, stretching each one four times.
3. Supporting Your Lower Back
Before using the elliptical, it is very important to properly stretch and strengthen the lower back. Overly developing the buttock muscles will cause lower back pain and discomfort. Build a series of back strengthening exercise into your routine, before and after the workout. Good exercises include the bridge or pelvis tilt, partial sit up, cat and camel and the wall slide. All these exercises improve back strength and flexibility. Focus on maintaining muscle control at all times.
4. Back it Up
Pedal backwards on the elliptical machine to focus on the muscles at the base of your buttocks. It is a strange sensation, but with practice, you can increase the speed and intensity. This motion strengthens the area that gives lift and definition to your rear profile. Monitor the pressure you apply with each step to ensure that the left and right apply the same level of effort.
5. Maintaining Your Hard Work
After you have developed the tone buttocks that you desired, you must maintain them. Switch your body position on the elliptical by leaning forward, backward, standing fully erect and peddling backwards to target the three main muscle groups for maximum impact. Alternative elliptical workouts with other activities that improve buttock muscle tone. Some great activities include rollerblading, bicycling, skiing and ice skating.
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