Whether you have a saggy butt, flat butt or big butt, your booty can take on a new shape by adding hill climbing into your fitness routine. Hill climbing not only scorches calories, enabling you to melt fat, but it also increases your lean mass. Adding lean mass to your backside can help you lift your glutes.
The Truth about Your Butt
The truth is that you can shape your butt just like any other muscle group in your body. Because your butt is made of muscles, you can increase its size and shape. Genetics do, however, play a role in your backside. Some people naturally have a more full and toned butt, while others may be more toned in the upper body. The butt consists of three different muscles: the gluteus maximus, minimus and medius. The characteristic of a rounded backside is the role of the gluteus maximus. The minimus and medius help to abduct the hip and legs, moving them away from the center line of the body.
Hill Climbing
Hill climbing can be done on an inclined treadmill or performed outside on any hilly terrain. Hill climbing uses the same motion as squats and lunges, which effectively help to tone your booty. When walking uphill, your glutes are recruited to provide more power to your step because your lead knee is bent at a greater angle then during flat walking. The resistance of a hill also places a greater demand on your booty, allowing you to increase your lean mass. Increasing your lean mass can add fuller size to your backside.
Calories
Scorching calories can help you melt fat that can be the cause of a sagging butt. The added intensity of climbing raises your heart rate, allowing you to burn calories, and can help melt fat from your entire body, including your butt. One hour of hill climbing can burn 549 calories for a 150-lb. person, according to the HealthStatus website. Increasing your lean muscle mass also helps you burn more calories before and after your exercise by boosting your metabolism.
Best Success
Partner up your hill climbing workout with lower body training to give yourself the best chance at a sculpted butt. The American Council on Exercise suggests squats, lunges and deadlifts to help target train your glutes. Choose to perform your repetitions with weight challenging enough to complete only eight to 10 repetitions to help increase the size of your glutes.
Member Comments