The size of your butt and its shape are mostly determined by genetics. However, with targeted exercise and training, it’s possible to reshape your butt. Experts agree that there is no one exercise that will that will give you a bigger, toner butt, but including step ups in your exercise regimen can help you achieve the shapely derrière you desire.
You Have to Exercise Your Glutes
Your genes may not have given you the glutes you want, but that doesn’t mean you should stay away from the body-hugging jeans. Getting a bigger butt isn’t as easy as piling on the calories and exercising, but you can reshape your butt by developing an exercise regimen that focuses on lower body exercises such as step ups. According to fitness model and ShapeFit.com expert, Fawnia Mondey, a good butt-building regimen includes lower body exercises combined with upper body exercises, cardio training, and a diet rich in nutrients and protein.
Targeting Your Glutes
The butt muscles or glutes are like most muscles. The more you exercise and work the glutes, the tighter and more toned they will become. Add step ups to your exercise regimen to target lower-body muscles, including the quads, hamstrings and glutes. To effectively target the glutes, use higher steps throughout the exercise regimen. If you are a beginner, start with a platform about 4 to 6 inches high and then progress to a higher platform as your endurance level increases.
Stairmaster and Climbers
Using a Stairmaster and climbers are excellent ways to incorporate step-up exercises into your regimen. However, Mondey warns that the best results will not be achieved by simply going through the motions during step ups on Stairmasters and climbers. To achieve the best results, challenge yourself by taking full steps rather than short mini-steps. When beginning a regimen on a Stairmaster or climber, Mondey recommends that beginners start with 20 minutes. 3 days a week, and then eventually move to 30-to-45 minute sessions, 5 to 6 days a week.
Who Needs Equipment
You don’t have to have a Stairmaster or climber to add step-up exercises to your daily exercise regimen. When walking or jogging through the park or along sidewalks, stop and use elevations such as curbs, stairs, and even benches to do step ups on. As long as you have two stable surfaces that are parallel and different heights, you can use them just like you would a Stairmaster. You can even exercise your glutes during daily activities by taking the stairs instead of the elevator or escalator. So, you don’t have to wait until the gym opens or until you can buy your own Stairmaster, you can get start stepping up now.
Anthony L. White is a journalist, novelist and screenwriter. He graduated from the University of Florida with a bachelor's degree in journalism. White, writing as Anthony Lamarr, is author of the Strebor Books novel, "Our First Love." He is also a columnist for Perry Newspapers, Inc.