Making the most of your workout time means finding exercises that burn maximal calories while giving your muscles tone and definition. To get a tight and toned butt, choose cardio machines that work your hip through its full range of motion -- and take your gluteus to the maximus.
Muscles of the Buttocks
The gluteus maximus one of the largest and most powerful muscles in your body -- and the primary muscle that gives your backside shape and definition. The gluteus maximus attaches at the base of the spine and the top of the femur, or thigh bone. The glutes work with the hamstrings to extend your hip and move the upper leg outward. While you use both the glutes and hamstrings to some extent doing any type of upright cardio, exercises that move your hip through its full range of motion call on optimal butt muscle recruitment.
Treadmill Exercises
Turn your treadmill into a booty-shaping dream machine by using its incline feature. Begin at an easy walking speed, slower than your normal brisk pace. Avoid using the handrails, allowing your arms to work in opposition to your legs. Slowly increase the incline until you are at the maximal level. Increase the length of your stride, taking giant steps as though climbing a mountain. Despite the slower speed, you will feel your heart rate soar while your buttocks burn.
Adjustable Hip Range of Motion Machines
If you normally use a treadmill, you may be surprised to discover how challenging other cardio machines at the gym can be, and how much they recruit your butt muscles. The Cardio Wave by Technogym mimics the motions of inline skating, zeroing in on your backside with adjustable resistance while forcing you to stabilize with your core muscles. The Cybex Arc Trainer's unique design challenges your glutes and enables you to adjust your incline and hip range of motion while minimizing joint stress to your knees, hips and back. Precor Elliptical machines feature an adjustable cross-ramp angle that maximally challenges your glutes and gets your heart pounding.
Stair Climbers
Stair climbing is a great way to tone your legs and butt while challenging your cardiovascular system. To keep you entertained, the Stairmaster Stepmill 5 offers programs that challenge you to climb world-renowned landmarks like the Eiffel Tower, the Taj Mahal or the Statue of Liberty. The traditional Stairmaster is also a great booty shaper, providing a climbing motion without lifting your feet off the pedals. To maximize butt action, focus on tightening the glute muscles and fully extending the hip before shifting your weight to the other foot. Be careful not to hyperextend or lock out your knees. Mixing it up by splitting your workout between various machines or using a different machine each day is an effective cross-training strategy that will yield the most bang for your butt.
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