Yes, a treadmill can lift and tone your butt. While a toned butt won't be your only benefit, the treadmill targets that area of the body along with other parts of your anatomy. If you've never used a treadmill before, read the manual or ask the gym personnel to explain the emergency stop button. Remember to stand on the edges of the deck as the belt first begins to move and hold the side rail to keep your balance when you first step onto the treadmill.
What a Treadmill Works
A treadmill provides a lower body-focused workout in addition to working out your cardiovascular system -- your heart and lungs. The movement of either walking or jogging engages the quadriceps at the front of the thigh and the hamstrings that lead up the back of the leg. The gluteal muscles, primarily the gluteus maximus, which is the main muscle of the butt, are heavily engaged on the treadmill. Depending on the speed at which you work your treadmill, you can control the intensity of the cardiovascular workout and the stress you put on your legs and butt.
Best Toning Routine
For best results, start with a five-minute warm up at a slow and steady pace. Ratchet the workout up using intervals. Intervals are simply periods of intense activity followed by periods of recovery. Intervals increase your calorie burn and also alleviate the potential boredom of moving in place. Depending on your fitness level, you can run for a minute followed by walking for a minute, or you can sprint for a minute followed by a slow jog for a minute. Aim for a 1:1 ratio to start, working up to a 3:1 ratio as you increase your fitness level. Cool down for five minutes to allow your heart rate to return to normal before stepping off the treadmill.
Considerations
Stretch after your workout to ensure you don't strain your hamstring, calves or quadriceps after a treadmill workout. Besides avoiding potential injury, you also minimize any potential soreness in the muscles worked while on the treadmill. Bend forward from your waist and touch the floor with both hands to stretch the backs of your legs and butt. Stand on one leg, holding the treadmill arm for balance, and lift the other leg up. Press the heel of the lifted leg into your butt to stretch your quadriceps, then switch legs.
Caution
Remember that you can't just lift and tone one area of your body. Spot reduction is a myth. A healthy diet and exercise plan will help you lose weight throughout your body. While targeted exercise will build lean muscle, that muscle won't be revealed unless you add the exercise to a healthy, sensible diet.
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