You're asking and I'm answering . . .
I am bumming on my bum. It is not as perky as it used to be. I don't have too much time to work out, because I am sitting on my bum all day working and going to school at night. I need cardio to keep me sane and am wondering if you can suggest some cardio moves to help tone my behind while working out.
— Bummed on My Bum
I can relate to being a busy lady with backside issues. This is something I have investigated, so to hear what I have learned, just
There are many ways to double up your cardio workout while toning your bum. Recent research has shown that running on a treadmill and using the elliptical activate the most fibers of the glutes, the major muscle of the derriere. To get the back side of the legs to work even more, press through your heels when using the elliptical. Also work the incline on the treadmill for both running and walking. When outside, hiking, walking, and running up steep hills will work the glutes too. Climbing on a stepmill, a.k.a. the revolving staircase at the gym that is always free since it is rather intimidating, will also target your glutes while getting your heart rate to climb. Don't write off spin class, either. If the class contains lots of "jumps," where you pop out of your seat, or standing while cycling, your bum will get worked along with your cardiovascular system.
Since you're pressed for time, try to incorporate booty toning activities into your life outside the gym. Taking the stairs as much as possible will also tone your booty. Once again, make sure to press your heel into the step to maximize the work in your glute max. On days where I feel my bum needs a lift, I try to incorporate squats into everyday activities, like loading the dishwasher or folding the laundry. I have also been known to only move around my house by doing walking lunges from room to room.