Walking has multiple health benefits: it promotes weight loss, reduces the risk of developing diseases such as diabetes, osteoporosis and coronary heart disease and even contributes to improving mental health. If on top of that you want it to allow you to tone your glutes, you need to be prepared to put in some extra effort. Walking on an incline, performing exercises to firm the buttocks and respecting your daily physical activity routine will achieve a double result: improving your health and the appearance of your b-side!
Steps
Part 1 of 3: Plan Your Outdoor Walks
Step 1. Choose a route that includes a slope, uneven ground or stairs
Unfortunately, walking on a flat surface does not put enough strain on the buttock muscles. Walking the track, the mall or any perfectly flat surface allows you to enjoy the multiple benefits of movement, but doesn't force your glutes to work hard enough to firm up.
- Inspect the surroundings to find sloping areas where you can walk. Scour nearby parks and hiking trails; in all likelihood they will present a variety of landscapes and terrains.
- If you live in a completely flat area, consider walking up and down stairs, walking up and down the ramps of the building where you live or work several times a week.
- If you consider it too boring a hypothesis, go in search of bridges, stadiums, monuments or buildings with endless stairways that you can walk freely (take as a reference the famous "Rocky staircase" that Sylvester Stallone ran running in the movie Rocky).
- Climbing stairs, albeit at a leisurely pace, burns twice or three times as many calories as walking on level ground.
- While not fully engaging the gluteal muscles, one of the benefits of regular walking is potential weight loss. The appearance of your butt may therefore begin to improve even after normal weight loss due to physical activity.
Step 2. Commit to walking for at least 30 minutes 5 times a week
Note that the results will not be instantaneous and that moderate exercise (as opposed to high intensity exercise, such as running) requires more prolonged and frequent training periods.
- If possible, walk during your lunch break.
- You can split the 30-minute workout into multiple short-duration sessions. For example, try walking for 3 intervals of 10 minutes each, if you think this makes it easier to incorporate physical activity into your routine.
Step 3. Find a friend to walk with
Ask a friend or colleague to take part in your workouts. While engaging in moderate-intensity physical activity you should be able to have a conversation without difficulty, so you can chat with your training partner and avoid getting bored.
- Having a partner to train with will help you stay responsible and stick to your exercise routine with less difficulty.
- If you've just moved in and don't know anyone yet, or if none of your friends or colleagues are interested in walking, go in search of a trekking group you can join.
Step 4. Start gradually and don't put yourself at risk of injury
Avoiding getting hurt when walking means wearing comfortable shoes that provide you with adequate support, setting reasonable goals with the help of your doctor (especially if you have not exercised for a long time or if you suffer from any medical condition), stretching before and after your workout and be on your guard for traffic and other possible hazards.
- If your life has been pretty sedentary up to now, don't throw yourself headlong into too intense a workout. The best thing to do may be to start walking on level ground and gradually train yourself to walk up an incline or stairs. Make a commitment to progressively increase your endurance level and prevent unpleasant injuries due to overexertion.
- During the night hours or when the light is poor, do not go for a walk alone; even the places you commonly frequent may not be safe enough.
Part 2 of 3: Incorporate Exercises to Tone Your Glutes
Step 1. As you walk, contract your glutes at regular intervals
By straining and relaxing your buttock muscles, you will force your butt to strain further. During your walk, try to squeeze your glutes several times at 10-second intervals.
Don't keep your glutes contracted for the entire training session. Keeping your buttock muscles taut for long periods of time can negatively interfere with your gait, sometimes causing hip or back pain
Step 2. Incorporate lunges into your training routine
After walking for the first five minutes, do alternate lunges, 25 on each leg. Lunges help you improve balance, promote muscle stretching, and effectively engage your legs and buttocks. To this end, it is important to make sure you do them correctly to prevent the risk of injury to the knees or lower back.
- Start by spreading your feet hip-width apart. To ensure greater balance, you can place your hands on your hips or in the position you find most comfortable.
- Take a long step forward, placing your foot firmly on the ground in front of you.
- Lower your body, bending your knees to form a 90 degree angle (or 45 if you're starting out). Make sure the knee of the front leg does not protrude too far forward past the toes.
- Bring your back leg forward and lift yourself back to a standing position, then repeat the lunge on the other side.
Step 3. Incorporate squats into your walking
Squats are considered to be the perfect tool for achieving a toned and shaped b-side. The advice is to start practicing within the walls of the house to learn how to master the movement and perform it easily and correctly. Your pelvis will have to move effectively towards the ground, your back will have to remain straight and you will have to bring your buttocks correctly outwards to avoid injuring your knees.
- Start with your feet together. Now take a side step with your dominant foot (as you will be moving sideways, if you are on a slope, make sure your dominant foot moves down).
- Slowly bring your pelvis to the ground, making sure your knees don't lean too far forward past your toes.
- Raise your pelvis and return to an upright position by bringing your non-dominant foot close to your dominant foot.
- Do 12 repetitions of the exercise. When performing squats you will move sideways in the direction of your dominant foot.
Part 3 of 3: Walking on the Treadmill
Step 1. Set the correct incline on the treadmill
Walking uphill, counteracting the force of gravity, will force the legs and buttocks to a greater workload, and at the same time guarantee less fatigue for the knees.
- After you warm up, gradually increase the incline level of the treadmill until you reach a 10% incline.
- Note that your legs, buttocks, and lungs will need to be put under more effort, but you won't need to feel exhausted. If you feel unable to speak, reduce the slope. Conversely, if you have enough breath to sing, increase the incline level of the treadmill further.
Step 2. Try interval training to burn more calories without compromising muscle mass
Contrary to your goal of toning and shaping your glutes, uninterrupted cardio training could cause your muscles to shrink. Interval training alternates phases of intense effort (in which to sprint) with recovery phases (in which to walk), but it can also be adapted to walking alone.
- Try combining inclines and interval training. Set the incline of the treadmill to 8% and hold on to the handles as you push your heels against the mat and lift your knees widely. The feeling should be that of dragging you into the mud. After a minute or two, reset the incline to 1% and go for a restful walk for one minute.
- To perform interval training without sprinting, walk at a slow pace for 90 seconds. Then increase your pace by taking a brisk walk for 30-60 seconds, without running. Then resume your slow starting pace for another 90 seconds and so on.
Step 3. Put strain on your glutes by walking backwards on the treadmill
Move very carefully to avoid falling and walk at a slower pace than normal. Compared to a normal forward gait, walking backwards allows you to burn more calories and puts more strain on your glutes and hamstrings.
- Walking backwards on the treadmill is risky, so make sure you're not too tired when you try this method. Start on the slowest setting and gradually increase as you feel more comfortable.
- For even greater benefits, set a gentle incline on the treadmill, or alternate periods of walking forward with others of walking backwards to make your workout less boring.
Advice
- Do not expect the results to be immediate, being constant you will be able to achieve the desired goals.
- The best place to walk is the beach. The sandy and uneven ground allows you to effectively tone your legs and buttocks. After just a few steps you will be able to hear them working hard.
- When you have to go to places not far from your home, do not use the car or public transport; choosing to walk will give excellent long-term results.
- Don't be tempted by footwear that promises to tone your thighs and buttocks without forcing you to put in any extra effort. There are many on the market, but there is no evidence that they are really able to improve muscle tone or promote weight loss. In fact, the only achievable result could be aching feet, legs and hips.
