A flat butt means more than just a saggy pair of jeans. It also likely means that your tush muscles are weak, potentially causing low back pain. By training your glutes — the muscles that make up your butt — you can not only fill out those jeans, but also generate more power during everyday activities.
A stair climber helps you achieve this goal. Not only does it boost your heart rate, helping with fat loss, but it also builds muscle in the glutes—and that leads to a bigger butt.
Stair climbers are easy to use, and you can customize them to suite your fitness level by controlling the speed and resistance settings. Most stair climbers also have preset programs that simulate hill or mountain climbing.
The choice of programs can help to alleviate boredom often associated with such machines. Stair climbers also provide a low-impact workout. People with knee or back issues who cannot run on a treadmill might find a stair climber is easier on their joints.
To get the most benefit from a stair climber, make sure you know how to operate it correctly and use proper form. Your back should be straight and your hands should lightly touch the handlebars. Do not put any weight on the handlebars because you will lose some of the effectiveness of the exercise.
Results You Can See
In addition to cardiovascular benefits, stair climbers also strengthen the major muscle groups in your lower body. You'll use such muscles as your quadriceps, hamstrings, calves and gluteus maximus, or butt.
If you worry about your butt getting bigger, don't. In order for the gluteus maximus muscles to get significantly larger, you would have to work at a high intensity for long periods of time.
While your butt muscles will get stronger, the benefit of using a stair climber is that it may make your butt more toned over time. So, instead of having mostly fat and loose skin on your buttocks, they can become firm, round and strong.
Adjusting Your Workout
If you find frequent workouts on the stair climber are making your butt too big, you can reduce the duration and intensity of the workout. Select a program of a lower resistance so you still get the aerobic conditioning of the activity, but your lower-body muscles won't have to work quite as hard.
- Harvard Medical School: Calories Burned in 30 Minutes for People of Three Different Weights
- American College of Sports Medicine: Selecting and Effectively Using a Stair Stepper/Stair Climber
- ExRx.net: Gluteus Maximus
- WeightLoss.com.au: Climbing Stairs for Weight Loss
- Ben Greenfield Fitness: How to Get a Better Butt