Walking is an activity that provides many benefits, for example to lose weight and reduce the possibility of developing diabetes, osteoporosis, coronary heart disease. However, you have to train harder if you want to tone your buttocks, by walking on an incline, doing certain movements to tone your butt muscles, and practicing regularly. Besides being healthy, walking makes you look more attractive when wearing jeans.
Step
Part 1 of 3: Preparing for an Outdoor Walk
Step 1. Look for a route with incline, uneven terrain, or stairs
Walking on level ground, on a track, or in a mall is still beneficial, but to tone your glutes, you need to train by activating your glutes as a whole.
- Get used to walking in hilly areas, varied landscapes in parks, or hiking trails.
- If you live or work in an even area, practice using the stairs at work or at home a few times a week.
- As a distraction, take the time to go up and down the stairs in a sports stadium or school building on holidays while imagining Sylvester Stallone running up the stairs in front of the museum in "Rocky".
- Taking a leisurely stroll up stairs will burn calories 2-3 times faster than walking on a level ground.
- Even if your glutes aren't fully activated, you can lose weight by walking regularly. Buttocks will look more beautiful just by walking and losing weight.
Step 2. Start walking at least 30 minutes per day, 5 times a week
In contrast to high-intensity exercise (eg, running), moderate-intensity exercise does not produce results in a short period of time. So you have to practice longer and more often.
- Take time to walk while resting for lunch.
- Divide the 30 minutes into several times a day. In order to walk regularly, do the exercise 3 times a day for 10 minutes each.
Step 3. Find a practice partner
Take a friend or coworker for a walk. You can still carry on a conversation while doing less strenuous exercises. During practice, invite a friend to chat so he doesn't get bored.
- You will be more diligent in practicing if you have friends who make you feel responsible for doing the exercises regularly.
- If you don't have any friends or no one to accompany you to practice, look into a walking club to see if you can join.
Step 4. Start practicing gradually and safely
In order to train safely, wear comfortable shoes that provide good foot support, discuss realistic exercise goals with your doctor (especially if you haven't exercised in a long time or have health problems), stretch before and after walking, and prioritize safety if there are vehicles passing by.
- Don't make a workout schedule that's too strenuous if you haven't exercised in a long time. Start walking on an uneven area and then increase the exercise using an incline or ladder. Maintain stamina and avoid overtraining to prevent injury.
- Don't walk alone in a dark place outdoors late at night or early in the morning because you don't know your surroundings.
Part 2 of 3: Performing Certain Movements While Walking
Step 1. Contract your glutes occasionally as you walk
The buttocks muscles will be more active if they are tightened and relaxed while walking. Tighten your glutes for 10 seconds several times as you train.
During walking, do not tighten the buttocks muscles constantly because it can change the way you walk and cause hip and back pain
Step 2. Perform a lunge as you walk
After walking normally for 5 minutes, make attacking movements with each step to improve balance, stretch muscles, work your legs and buttocks. Make sure you can do this move correctly to prevent knee or lower back injuries.
- Start in a standing position with your feet hip-width apart. You can put your hands on your hips to maintain balance or choose another posture that is more comfortable.
- Step your right foot forward while firmly planted your foot.
- Lower your body while bending your knees 90° (or 45° if you are just starting out). Make sure your knees are not further forward than your toes.
- Step forward with your left foot into a standing position as before and repeat the same movement with your left foot.
Step 3. Do a half squat (squat) while walking
Squat movements are considered the best and most effective for shaping the buttocks. You will need to practice doing squats until you feel comfortable and master the correct movements before performing these movements while walking outside. Make sure you can lower your buttocks with your back straight and pull your hips back so you don't hurt your knees.
- Start practicing squats from a standing position with your feet together. Step your dominant foot to the side. Since you'll be walking sideways while doing a squat, step on your dominant leg first.
- Slowly lower your hips and position your knees so they are no further forward than your toes.
- Straighten both legs to return to standing as before then bring the non-dominant leg to the dominant leg.
- Do this movement 12 times. Step on your dominant foot first to be more stable because you will be walking sideways.
Part 3 of 3: Walking on the Treadmill
Step 1. Set the treadmill so that its position is uphill
Walking up an incline against gravity makes the legs and buttocks more active, but is lighter on the knees.
- After warming up, adjust the position of the treadmill so that it goes uphill every few minutes to 10%.
- Your legs, buttocks, and lungs will work harder, but don't get too tired. If during exercise you can not speak as usual, lower the treadmill position. If your breath is still free enough to sing, raise it again.
Step 2. Do interval training to burn more calories without losing muscle mass
Since you want to tone and tone your glutes, don't do constant aerobic exercise as this will reduce muscle mass. Interval training is a combination of alternating sprints and walking. Even if it's just walking, you can use the same technique.
- Apply interval training while working out on a treadmill. Set the incline position to 8% and then hold the handle of the treadmill while placing your heels and lifting your knees. You will feel like you are walking dragging in the mud. After one or two minutes, go back to a 1% incline and rest for a minute.
- To do interval training without sprinting, start with a leisurely 90-second walk. After that, increase your pace so that you can walk briskly for 30-60 seconds, but don't run or jog. Back to walking leisurely for 90 seconds and so on.
Step 3. Perform the exercise by walking backwards on the treadmill to activate the glutes
Be careful when walking backwards so you don't fall by slowing down. In addition to burning more calories than walking forward, your glutes and hamstrings will work harder when you walk backwards.
So that the exercise feels more challenging and not boring, adjust the position of the treadmill increasingly uphill or walk forward and backward alternately
Tips
- If the place you are going to is not too far away, make it a habit to walk, instead of driving a car or using public transportation because this method is very useful.
- Remember that muscle toning takes time. You will see results with regular practice.
- The beach is the best location for walking because the sand and uneven areas are great terrain for toning the buttocks and leg muscles. You will feel the muscles working every time you take a step.
- Don't be fooled by shoe ads that say you can tone your buttocks and thighs without training too hard. There is no evidence to show that certain shoes can tone muscles and lose weight. Instead, you run the risk of experiencing leg, foot, and hip pain.
