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How to Tone Glutes Using Cardio Machines

Dual Action: Tone Your Booty on a Cardio Machine

Let's face it, you can feel the gravitational pull on the backside increases with age, and this part of aging can cause some serious fretting. You are not alone in trying to conjure up new and exciting ways to tone your bum, and the answer might be as simple as tweaking your cardio machine technique.

Researchers in the heartland of American have studied the relationship between cardio machines and the gluteus maximus, the major muscle of your booty. They found that jogging on the treadmill activated the glute muscles most. This is, however, if your heels and not the balls of your feet hit the treadmill first. The second most effective cardio machine for toning your bum is the elliptical. To ensure you are working your glutes, make sure to drive the steps with your heel to fire up the backside of your legs and butt. Somewhat predictably, the recumbent bike has the least impact on your derrière.

Don't forget to add a little strength training to your routine too! Here are five strength training exercises that target the booty.


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DreaAST DreaAST 8 years
Love the elliptical!
DreaAST DreaAST 8 years
Love the elliptical!
Lovely_1 Lovely_1 8 years
Hahaha I can always feel my bum getting sore on the elliptical! That is why I lvoe it so :P
Renees3 Renees3 8 years
I don't RUN, but I do jog a bit and I do heel toe. I'm not going fast enough or taking long enough strides to hit my ball first. Also on my jog today I'm going 2 miles, one mile uphill, so that'll work my butt too!
eliepoo eliepoo 8 years
hmmm wondering if going backward on the elliptical would have the same effect.
aimeeb aimeeb 8 years
I love the elliptical.
aimeeb aimeeb 8 years
I love the elliptical.
mwjank mwjank 8 years
Eek! Heel striking is bad running form and raises your risk of injury. The elliptical tip sounds great though.
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