Cardio is often forgotten when it comes to shaping and toning the body. But, weight training doesn’t have actually a monopoly on muscle toning and building. The cardio that is right will not only burn off calories, but will build muscle mass too, especially the gluteal muscles! Why only work on shaping you butt with opposition training, if you can also target it with cardio? Combining a cardio and resistance training workout (check out the other 1 / 2 of the Brazilian Butt Workout) that targets your butt will guarantee maximum results and fast!
To work your butt muscles, while you’re doing cardiovascular, do the immediate following:
If you would like to burn calories, increase your cardiovascular stamina and tone the sofa, add hills to your workout routine. Running/ walking on an incline targets the glutes and the hamstrings. Consequently, increase the incline if you’re using the treadmill or if you’re exercising outdoors go for hilly terrain.
If you’re operating/ walking outdoors you may also add some intervals during that you run/ walk sideways. This works your butt from a different angle. Walking sideways really works your gluteus medius (side butt muscle) and other hip muscle tissue, helping to shape the couch. Walking sideways also requires substantial coordination, which means your all of your butt muscles have work incredibly difficult to perform this movement that is unusual. If you’re working out in the treadmill try the butt-boosting treadmill workout below.
Stick your butt out when you’re working out in the elliptical machine and push down in your heel. This will target your butt, outer thigh and hamstring muscles and reduce the work done by the front of thighs (quadriceps). Also, ramp up the resistance and stick to pedalling forwards (read more on how to make use of the elliptical to the office various aspects of the human body). This may fire the glute muscles up. Try the butt-shaping workout that is elliptical.
The bike that is recumbent do little to work your glutes. Rather head for an bike that is upright the gym or cycle outdoors. Ramp up the incline on the bike that is stationary choose a hilly terrain if your cycling outdoors. This will target your glutes and hamstrings.
Position yourself to ensure you’re leaning forward a little, bending from the waistline. Also, take steps that are big in the event that you exercise handsfree. As they have to also work to stabilize you if you don’t hold onto the handlebars, it will work your glute muscles harder.
BEFORE YOU START
RPE (rate of perceived exertion), is a scale that enables you to gauge how hard you’re exercising based on a scale of 1 to 10, with 1 being small effort and 10 being maximum effort.
Make sure with your doctor that you are fit enough to do this workout and if you have any pre-existing medical conditions clear it. HIIT style exercises are incredibly effective, but intense! It too challenging (e.g if you find. especially towards the end) just adapt it and improve as you get along. Aim to do the workout 2 – three times a week on non-consecutive days.
BUTT-BOOSTING TREADMILL WORKOUT
The following treadmill work out is challenging. It is an HIIT (high intensity interval training) type exercise, and really combines power work with cardiovascular workout. In other words, you’ll be working your butt muscles, burning calories and boosting your metabolism.
A little, dig your heels into the treadmill and squeeze your butt to really work those glutes during the intense phases of the workout, bend your knees.
Beginners can begin with a rate of about 3.5 MPH, while more advanced level exercisers can go at a speed of as much as 5 MPH. Fundamentally, you would like to get at a speed that enables you to just work at the mark RPE. Take a look at RPE scale here. As you have more fit, boost your speed and/ or increase the incline.