Fat loss is a goal of many, but some women want to expand or define certain areas, especially their rear end. If a flat, saggy butt has you feeling self-conscious in your jeans, don't be discouraged. You can get a bigger, shapelier booty by doing exercises on a treadmill. Combine your cardio workout on the treadmill with some glute-toning moves to lose any excess fat while lifting and defining your butt for a better rear view.
Interval Training for a Shapelier Tush
After you've warmed up on the treadmill for five minutes at a speed between 2.5 mph and 3.5 mph, you're ready to begin your butt-toning cardio workout. Interval training is an excellent way to burn calories and lose fat all over your body, including any fat that's detracting from your tush's appearance. Since your glute muscles are engaged as you workout on a treadmill, you'll be toning them as you burn calories. Running is one of the best ways to get a butt-lifting and toning workout on the treadmill. After every four minutes of brisk walking or jogging on the treadmill, increase the speed to a range of 4.5 mph to 6 mph and run for one full minute. Use a speed that challenges you without throwing you off the back of the treadmill. Continue alternating intervals for your entire treadmill workout.
Incorporating Hill Training
Increase your incline while walking or jogging at a steady pace of 4 mph. Hill-training is an effective way to work those glute muscles to the max for a shapelier, rounder booty. Increase the incline in increments, starting with a zero to three percent incline. After two to five minutes, up your incline again to a range of seven to 10 percent. Keep your pace steady at 4 mph, and then lower the incline to four to six percent after five minutes. Alternate between increasing and decreasing the incline every five minutes for the entirety of your workout.
Lunge Your Way to a Bigger Butt
Lunges are an effective butt-toning exercise to perform on or off the treadmill. When you're on the treadmill, incorporating lunges into your exercise routine can help you prevent exercise boredom while lifting and toning your tush. Use lunges to turn your treadmill workout into a circuit training workout. Alternate between three minutes of brisk walking, jogging or running on the treadmill with 45 seconds of walking lunges on the treadmill. As you do the walking lunges, decrease the speed of the treadmill to a slower speed of 2.5 to 3 mph so you can do the exercise safely, without falling off the machine and hurting yourself. Continue alternating your cardio and lunge segments for the entire workout.
Stretch Your Booty
Alternate between these workouts to challenge your body and keep yourself from getting bored on the treadmill. Whichever butt-toning treadmill workout you choose to do, always stretch your glute muscles afterward to prevent muscle soreness and to help get a shapely bottom. Lie on your back to do the glute stretch with your knees bent and feet flat on the floor. Position your left ankle on your lower right thigh, just above your knee. Draw your right knee toward your chest to feel the stretch on the left side of your bottom. Hold the stretch for 20 counts, and then repeat on the other side.
Mary Ylisela is a former teacher with a Bachelor of Arts in elementary education and mathematics. She has been a writer since 1996, specializing in business, fitness and education. Prior to teaching, Ylisela worked as a certified fitness instructor and a small-business owner.