How Treadmills Can Help Shape Your Glutes
Using a treadmill is one of the most popular forms of cardio exercise. Running on a treadmill can help you lose weight, improve cardiovascular health, and tone up your lower body. But can using a treadmill specifically target and reduce the size of your glutes (bum)? Let's take a closer look at the effects of treadmill walking and running on your backside.
Treadmills Burn Calories and Fat
When you use a treadmill for cardio exercise, you burn calories and body fat. The number of calories burned depends on variables like your weight, treadmill speed, and the incline or gradient setting. The higher the incline and speed, the more calories burned. Burning fat through calorie deficit is the only way to reduce fat from any part of your body, including your bum.
Spot Reduction of Fat is a Myth
You may have heard that you can do specific exercises to target fat loss from certain body areas, like the glutes, thighs or stomach. However, "spot reduction" is a myth. Your body stores and burns fat based on genetics and hormones, not by where fat-burning exercises occur. So simply targeting your glutes alone won't necessarily reduce fat specifically from that area through treadmill running. Overall calorie deficit through diet and cardio is what matters.
Treadmills Tone and Shape Muscles
Although treadmills don't spot reduce fat, they can help shape and tone muscles like the glutes. Running on a treadmill causes your glute muscles to contract and move against resistance. Over time, this can make them stronger, firmer and more lifted. So while the fat may still be there, building glute muscles can make your bum look smaller and more sculpted by holding it higher on your frame.
How to Maximize Glute Toning with Treadmills
To get the most effective glute toning results from your treadmill workout, use these tips:
Incline Walking and Running
Higher inclines put more effort on your glutes with every step, leading to better toning. Set the incline at 10-15% to really activate those glutes!
Hills and Interval Training
Include intervals with short bursts of high intensity (fast speeds and inclines) followed by recovery periods during your workout. Hill workouts (alternating high and lower inclines) also hit the glutes from multiple angles.
Maintain Proper Running Form
Don't let your posture slouch on the treadmill. Keep your abs pulled in, back straight, eyes forward and feet under hips to work your glutes more with every stride.
Add Strength Training
Incorporate moves like squats, lunges, hip thrusts and glute bridges into your regular regimen to build stronger glutes that help shape your bum into a lifted, sculpted look.
Other Tips for a Tighter, Toned Tush
Using a treadmill can certainly help make your bum smaller and more sculpted. But diet and lifestyle factors also play a key role in a tighter tush. Be sure you're addressing each of these too:
Follow a Nutritious Diet
Fuel your body properly with a clean diet high in lean protein, healthy fats and vegetables. Stay hydrated and limit processed foods, sugary treats and excessive alcohol.
Get Plenty of Sleep
Aim for at least 7-8 hours per night. Skimping on sleep causes hormone changes that can promote fat storage around the glutes and thighs.
Manage Stress Levels
Chronic stress takes a toll on hormone regulation tied to fat storage on the lower body. Relaxation habits like yoga, meditation and massage can help.
Supplements
Some supplements may assist fat loss and metabolism to help enhance the effects of your treadmill training. Consult a doctor or nutritionist to learn more.
Be Patient and Consistent
Like most fitness goals, reducing the size of your bum takes consistency over time. Put your treadmill efforts into daily practice, stick to the program, and be patient for gradual results. Combining cardio, strength training, proper nutrition and lifestyle factors will help you see and feel the results on your backside over weeks and months of diligent work.
FAQs
Can you spot reduce fat from your bum just using a treadmill?
No, spot reducing fat from a specific body part like your bum is a myth. The treadmill can help you burn calories and body fat overall through cardiovascular exercise. But where you lose fat is dependent on genetics, hormones, diet and an overall calorie deficit.
How many times per week should I use the treadmill to see results?
Aim for 30-45 minutes of incline walking or running on the treadmill 3-4 times per week. Consistency over time with your workouts is key to seeing gradual toning and fat loss on your bum and lower body overall.
Does running on the treadmill build muscles on your bum?
Yes. The motion of walking or running uses your glute muscles, causing them to contract against resistance which over time increases muscle tone and strength. Having stronger glute muscles can lift and shape your bum.
Should I hold onto the handlebars when on the treadmill?
Avoid leaning heavily on the handlebars. Keep your posture upright, abs engaged, eyes facing forward and arms swinging naturally to activate your glutes and core with every stride for maximum toning benefits.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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