For years, you might have been wanting to tone your booty to Kim Kardashian proportions—and hoping that it might be as simple as squeezing your glutes while you walk.
Walking does not tone your butt on its own unless you are walking upstairs or uphill for the majority of the workout. However, adding exercises such as squats, lunges, skater strides and step-ups to your walks can tone your backside as well as build muscles to make your hips look wider and your waist smaller.
In this article, we will explain how to complete and implement exercises in your walks to tone your bum, how to maximize your treadmill workout to strengthen your glutes and how to build muscles around your hips to make them look wider.
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What Exercises Lift Your Buttocks?
While walking does burn calories and fat, it does not necessarily target your posterior, unless you are walking uphill or upstairs for most of the workout. Check out our recommendations on the top 25 Best Walking Shoes to walk more efficiently and comfortably.
To lift your buttocks, you can do Jump Uphill, Step Ups, Squads, Warrior 3 to lunges. Skate Strides can also be an excellent workout to tone your butt and get that lifted buttocks you’re looking for.
“(Walking) does not overload the glute muscles enough to cause hypertrophy,” exercise physiologist Tom Holland told POPSUGAR.
Hypertrophy is exercise that stimulates muscle growth. In other words, your body primarily uses the quad, shin and calf muscles for walking, instead of the glutes. You might have heard that you can simply squeeze your glutes for 10-second intervals as you walk, which does strengthen them, but it will not change the size or shape, according to Tom Holland.
Make sure your knees are able to safely handle the weight and shock of this bounce. This will be a great way to get that bouncing butt for you.
One way to remedy this problem is to add step-ups to your walks. To complete this exercise, you only need a bench, a picnic table, bleachers or a large rock. Start at the object and walk a quarter mile away, and then return, completing 22 step-ups. Repeat this process approximately four times.
This exercise will help you tone your derriere even if your walking circuit is fairly flat. According to Harvard Health, walking up stairs can burn calories two or three times more quickly than walking on a flat surface, even at a leisurely pace.
Try adding squats to your daily walk, and you will have a toned posterior before you know it. For the best results, walk for three minutes and stop to do a minute of deep squats. Repeat these steps 10 times.
Another exercise you can implement in your walks is the skate stride. To do this exercise, take large diagonal steps and lunge on each side, moving the opposite elbow over your knee. Stay in this position for a few seconds on each side, and then switch to the other leg, completing 25 repetitions on each leg.
Traveling Warrior III to Lunges
Lastly, you can try the traveling warrior III to lunge exercise. Start by balancing on only one foot and lean forward until your torso and other leg are parallel to the ground. Then step forward with the back leg to a lunge position, making sure your knee is over your ankle. Move in this pattern for 10 minutes, either at the end or beginning of your walking workout, or you can use it as a break in the middle.
If you are feeling especially ambitious, you can do a mixture of squats and lunges. Walk for 10 minutes, and then complete 20 lunges and 15 squats, repeating the process three times in total.
How to Use a Treadmill to Tone Your Posterior
If you do not prefer to walk outside, or the typical weather conditions prevent it, you can use an incline setting on your treadmill to make your rear work harder. Increase the incline every couple of minutes until you get to a 10 percent incline.
Walking backward on the treadmill burns more calories and engages your backside far more than walking forward. You can build butt muscle and tone your glutes by walking backward on the treadmill.
Go slowly at first to make sure you do not trip, but increase the speed as you adjust. Eventually, you might even be able to walk backward on an incline.
How to Do the Butt Walk
You may have heard of bum walking and understandably thought it was a way of walking upright to tone your rear. However, it is actually a movement often used in yoga that strengthens your glutes and involves moving forward in a seated position by lifting one side of your buttocks at a time by squeezing your glutes. To learn how to do this movement, watch the first two minutes of the video below.
How These Walking Workouts Will Affect Your Backside
At first, your rear might seem to be getting flatter instead of more pronounced, but that is because you will be burning calories and slimming down for the first few weeks. After this, your muscles will start to look more defined. Walking alone will not tone or make your bum look bigger, but adding strength exercises to your walks will help you get that coveted booty over the course of approximately six to eight weeks.
How to Make Your Hips Wider
When you think about wide hips, you might wonder how it is even possible to make your hips wider—or maybe you are wondering why you would want to. When people talk about big hips, they are talking about the ratio of hips to waist. To attain the hourglass figure that is currently in vogue, you have to cultivate strong shoulders, a small waist and a wide rear and hip span.
You can determine your waist-to-hip ratio by measuring the circumference of your waist at the narrowest part and the circumference of your hips at the widest part. Next, you divide the circumference of your waist by the circumference of your hips.
For instance, if your waist is 26 inches and your hips are 31 inches, you would have a ratio of .838. A waist-to-hip ratio that is equal to or less than .85 in women gives them the coveted wide hip look, as well as being a sign of overall good health.
In fact, according to a report by the World Health Organization, a waist-to-hip ratio that is greater than 1.0 can accurately predict a women’s cardiovascular health and their risk of diseases such as cancer and diabetes.
You cannot change your bone structure (at least not naturally), but you can build up the muscles around your hips (including your backside) while slimming your waist in order to achieve the look of wider hips.
Since we have already discussed exercises for toning your rear (some of which also can help build muscle around your hips), let us outline several exercises that specifically target the hips.
The first exercise you should complete in order to strengthen your hips is the side lunge. To complete this exercise, stand with your feet wider than two feet apart and bend one knee to transition into a lunge, while keeping your other leg straight. Clench your glutes, and then switch to the other side. You can also hold dumbbells in each hand to increase the resistance.
Side Leg Lifts
One of the other most important exercises for your hips is the side leg lift. To do a side leg lift, lie on one side of your body with your legs on top of each other. Raise your top leg as high as it can go, pausing at the top, before returning to the resting position. Try doing three sets of 15 repetitions on each leg.
The third crucial hip exercise is a donkey kick. Get down to your hands and knees, keeping your hands under your shoulders and your knees a hip-width distance from each other. Raise one leg at a time, keeping your knee bent, and then use your glutes to move your foot toward the ceiling, squeezing at the top. You can do three sets of 20 repetitions on each leg for a good workout.
Lastly, a bridge (or hip raise) is an excellent strengthening exercise for both your glutes and your hips. Lie on the ground and bend your knees at a 90-degree angle. With your arms straight and your palms on the ground, lift your hips by clenching your glutes and resting your upper body on your shoulders and back. Pause for a second or two before going back to resting position. Try three sets of 15 repetitions.
While walking does not simply tone your rear by itself (at least not on flat ground), there are several ways to tone your backside during a walking workout and make your backside look bigger by widening the muscles in your hips. To summarize, here are several of the main points from this article:
- Clenching your glutes as you walk will strengthen them, but not change the size or shape of your caboose.
- Adding exercises such as step-ups, lunges, squats and skate strides to your walks can help tone your bum.
- Walking on inclines or walking backward on a treadmill will help tone your posterior as well.
- You can strengthen your glutes by doing the seated “butt walk.”
- While your derriere might seem flatter at first after completing these exercises as you walk (due to burning fat), your muscles will be more pronounced in approximately six to eight weeks.
- You can complete exercises such as side lunges, donkey kicks, hip raises and side leg lifts to build muscles around your hips in order to make them look wider and improve your waist-to-hip ratio.