The glutes are made up of the gluteus maximus, medius and minimus with the maximus being the muscle responsible for the shape of the buttocks. The gluteus maximus is the major extensor of the thigh and is most effective when the thigh is flexed, and force is necessary. While resistance training exercises may be the most efficient way to shape the gluteal muscles, there are several aerobic exercises that will also help give you a shapely bottom.
Running
Running is superior to walking when it comes to shaping the glutes. Your gluteus maximus is activated as you extend your leg to the back to push your body forward. The more force you run with, the more your glutes are worked, which means sprinting will shape your glutes more efficiently than jogging. Adding hill work to your workouts will engage your glutes even more. After a warm-up, find a hill that takes about 30 seconds to climb. Perform intervals of sprinting up the hill and jogging back down to work your cardiovascular system and your glutes.
Hiking
Hiking lets you enjoy the outdoors while getting your heart rate up and shaping your glutes. The greater the elevation change of your hike, the harder your glutes will work. Add a backpack to the mix and you've got a great combination of aerobic and strength-training exercise.
Cycling
Cyclists are known for having large, strong lower bodies. That's because cycling depends on the power output of the legs and hips. The downward stroke of the pedal effectively targets your glutes and because you do this hundreds of times during a bike ride, you can be sure your butt will get a great workout. You can choose a road bike, mountain bike or stationary bike, or use a different bike for each workout to get your glutes in great shape.
Stair Climbing
Climbing stairs, whether on a machine or a flight of stairs, is one of the best aerobic exercises to shape your glutes. The action of extending your hip to push yourself upward is exactly what your glutes were designed for. Adding resistance to your stair workout will almost guarantee a deep burn in your butt muscles. Add stair climbing to your workout routine a couple days a week for 20 to 30 minutes.
References
- "Anatomy & Physiology, Second Edition"; Elaine N. Marieb; 2005
- "ACSM's Resources for the Personal Trainer", Second Edition; Nicki Anderson, et al.; 2007
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