The buns consist of the three-part muscle group known as the glutes, or buttocks. The gluteus maximus is the largest segment, and it takes up most of the space on the posterior end. Jogging is a moderate-intensity activity that does have a positive effect on your buns. Be aware, however, that this is dependent on certain conditions.
Hip Extension
Any time you are curious if an exercise is beneficial for a certain muscle group, consider the function of the muscle. The primary function of the glutes is to extend the hip. You perform hip extension every time you move your thigh backward. During a jogging session, your thigh constantly moves into hip extension, so it is good for your buns.
Fat Loss
Jogging is a form of cardiovascular exercise, which burns fat through the entire body. If your buns are highly composed of fat, jogging can help melt down that fat — along with fat from everywhere else on your body. Be aware that this takes dedicated effort and long training sessions. The American College of Sports Medicine notes that 60 to 90 minutes of physical activity might be necessary for positive weight-loss results. If you have a busy schedule, perform jogging workouts several times a day to accumulate your time.
Interval Training
Jogging at a steady pace burns calories effectively, but you can make faster fat-burning progress by doing interval training. This is performed by alternating back and forth between a fast and slow jogging pace. You also have the option of alternating between a light jog and an all-out sprint. The faster you run, the more intensely you will work your glutes.
Other Muscles Targeted
The buns are not the only body parts targeted with jogging. You also work your quadriceps, hamstrings, calves and abs. The quads sit on the front of the thighs, the hamstrings are on the back of the thighs and the calves run down the back of the lower legs. The abs contract to stabilize your body and produce force.
Proper Jogging Form
To effectively help your buns, you need to make sure to use proper form when jogging. Always keep your shoulders lifted and look straight ahead. Swing your arms and legs in a smooth alternating pattern, and forcefully contract your glutes when you kick your legs behind your body.
Tips for Better Results
Jogging on flat surfaces does an adequate job in taxing your buns. However, you can do a few tricks to enhance the effect. Instead of running on flat ground, jog up hills. This works all of your leg muscles with more emphasis. Experiment with jogging up hills sideways. This places even more stress on the glutes. Last, use the hills for your intervals. Jog up a hill that is about 100 feet long forward or sideways, jog back to the bottom and repeat.
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