The treadmill is a dynamic piece of equipment at the gym — it can help scorch hundreds of calories and can also makeover your backside. You can tone and tighten your booty by adding an incline to your treadmill. The duration and intensity of your workout are crucial variables that can help you get the booty of your dreams.
Your butt is made up of three muscles, the gluteus maximus, gluteus minimus and the gluteous medius. The gluteus maximus is responsible for the butt's characteristic rounded shape. The gluteus medius' primary role is to stabilize the hip during many movements. The gluteus minimus is used to abduct the leg, moving it away from the center line of the body. All three muscles of the butt work together when you incline your treadmill.
Your butt muscles work to extend your leg. An incline places a greater demand on your glutes because when you step forward on your left leg and lift your right leg to the back, you are firming and tightening your glute muscles. The repetitive motion of incline walking or running keeps your glutes activated with every step you take. Focus on digging your heels down, as if you were walking through mud, to further work your glutes.
Inclining your treadmill can also help to alter your body composition, leaving your glutes less flabby and more toned. Walking or jogging on an incline not only increases your calorie burn during exercise, it also keeps your burning calories after you are finished. Your lean mass increases with incline training because you are building more strength in your muscles because of the weight-bearing exercise. The more lean mass you have, the more efficiently you can burn calories, helping to reduce the amount of fat on your glutes.
The American College of Sports Medicine suggests training aerobically for 60 minutes most days of the week. Begin your workout with a five-minute warmup on flat ground. Slowly increase your treadmill 2 percent every five minutes, until you reach a 12-percent incline. Hold your 12-percent incline for 10 minutes and then slowly work your way back down to flat ground by lowering your incline 2 percent every five minutes. You can also interval train by working on flat ground for two minutes followed by inclining your treadmill to between 8 and 12 percent for two minutes. Repeat your intervals during your workout to blast calories and target your butt.