Skip Nav
Low-Calorie, No-Bake Brownies — They're Vegan, Too!
Nutritionists Recommend the Perfect Dinner Equation For Weight Loss
Arm Exercises
Your Arms and Abs Will Transform After This 2-Week Challenge

You Asked: Cardio to Tone My Booty

You're asking and I'm answering . . .

Hey Fit,
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.


Join The Conversation
Dublin62505 Dublin62505 8 years
Plyometric/Tabata squats and squat jumps do the trick. They get your heart rate up and tighten the ba-donka-donk. I'm a faithful Stairmill lover too. It is by far my favorite piece of equipment. I do HIIT on the stairmill 4x's a week. I get a great endorphin high aftewards.
mtiger mtiger 8 years
I think setting the elliptical on a high resistance level really works your butt.
GlowingMoon GlowingMoon 8 years
Do you like to swim? If you do the breast stroke kick (frog kick), you will get the best butt work out ever, in my opinion. The resistance you will encounter in the water is the best conditioning for the glutes and thighs. Your butt will be lifted up high. :) You can do the full breast stroke (upper body and lower body cycles), or just the lower body. In the later scenario, use a kick board.
mrsgrillo mrsgrillo 8 years
I do walking lunges around the house all the time. My husband makes fun of me, but seriously it works! I also do pitcher squats when I am watching tv. That really helps too!
Spectra Spectra 8 years
Man, I wish MY gym had a Stepmill. That'd be so cool.
Berlin Berlin 8 years
Spinning is wonderful for working the bum....especially doing position #4 in figure 8s at a heavier setting...mmmmm burn:)
imcs imcs 8 years
je,je... that'd be funny to walk around the house/office doing lunges - definitely makes for a fun day. my friend always does "standing air leg presses" whenever she's standing around in a line (at the bank, supermarket, etc.) who care if people look at you weird!
Soniabonya Soniabonya 8 years
hiking is definetly my favorite form of butt exercise cardio, that and dancing :) i also love when my instructors for cycle class yell about how you'll get a butt with certain moves and resistance. definetly makes me work harder. "Shoeshine that saddle!"
fcseamstress fcseamstress 8 years
OMG, I went on a 3 hour hike with my husband on Saturday... That was the BEST bun workout I've had in a while! What's nice about hiking is that what goes up must come down, and when you come down the mountain a completely different set of muscles gets worked!
michlny michlny 8 years
The Stepmill gives you the BEST workout when you're crunched for time. A half hour on that baby -- burns MAJOR calories and gets your heart pumping!! Just makes sure you have the Level set high enough....
bellaressa bellaressa 8 years
Thanks fit, I needed this tip!
sundaygreen sundaygreen 8 years
I would definitely be focussing more on my strength training than cardio if I wanted to work on my ass. Squats and lunges are great!
gabiushka gabiushka 8 years
Love your tips Fit!
New Water Yoga Fitness Workout Trend
David Kirsch Workout Tips
Bungee Workouts
How To Compete in Roller Derby
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds