Do Treadmills Tone Your Bum?

Do Treadmills Tone Your Bum

Wondering do the treadmill make your bum bigger or smaller? Or if there is any treadmill benefit toning your bum?

Let’s take a closer look at the facts below.

Most women have concrete goals in mind when starting their fitness journey.

Many of them focus on bringing out their feminine curves.

However, many still fear that a treadmill can reduce these curves. The size and shape of the buttocks depend a lot on age, sex, and heredity.

The fat deposits on the buttocks respond to physical activity, especially aerobic exercise, which builds muscle and reduces fat.

The glutes can increase in size in response to muscle tone, which you can achieve with a treadmill. The detailed guide below will help you understand how doing a treadmill workout can help make your bum bigger.

Quick Summary

Using a treadmill during exercise seems to shrink your buttocks by reducing fat in the area.

However, many people don’t understand that it increases lean muscle mass by toning and shaping the glutes.

Targeting the butts on the treadmill is most effective when running hard or power walking on treadmill hills, resulting in a perfect and perky butt.

While it may seem that a treadmill is not the best device to refine weight on your buttocks, it has a lot to offer in this area of ​​the body, in addition to the fantastic general health benefits it provides.

Wait to find out how a treadmill can support and shape your back and use it to get the most visible results over time.

What Makes a Perfect Bum?

Of course, everyone prefers to be ideal or attractive, and most women want that perfectly round, peachy bubble and smooth butt, regardless of size.

Achieving this aesthetic is often an essential part of the exercise routine, especially for women. However, the goal should be to reach the right muscle groups and maintain their form and shape consistently over the long term.

Will Using a Treadmill Improve Your Bum?

While treadmills are great for building glutes and maintaining muscle and tone, the original purpose and design of a treadmill must be understood and modified to achieve results.

The main goal of the treadmill is cardiovascular training.

It is excellent for burning calories, burning fat, increasing endurance, and boosting the fitness of crucial organs, which is essential during butt toning.

However, it is unlikely that a traditional treadmill will achieve the results you may desire to strengthen and tone the buttocks.

Mainly, it will focus on the health areas above, not on the ones you want, especially the buttocks.

Usually, it is the reason most people think that using treadmills makes glutes smaller, but it is more of a mismatched exercise.

How to use a Treadmill when Shaping Your Bum

When you think about using a treadmill, the original image that comes to mind is probably someone who runs with a sweaty heart.

It is a popular and traditional use of a treadmill, but you really shouldn’t use a treadmill this way to change your glutes.

The technology in the construction of treadmills has come a long way since its original invention, and there are many more useful options and features than many years ago.

Walking Vs Running

Running on the treadmill is probably a great cardiovascular exercise, but it can fail to impact the glutes and muscles around them.

On the other hand, walking brings much more benefits to the butts than running, as it places more emphasis on toning and muscle building than on burning fat.

Usually, this is what happens, especially when using an incline.

When you run on a treadmill, you probably use your whole body to move your hands to maintain balance, holding the core for stability purposes when swinging your hips as you run.

However, you do most of your work using some leg muscles and thighs.

Walking on a treadmill is certainly much more beneficial when attempting to transform your buttocks without losing plumpness or size, as it allows you to hone in on your thigh and back muscles.

Treadmill Hills and Inclines

Adding slopes to your treadmill routine is vital if you desire to see results on your buttocks.

Walking on a perfectly flat surface does not add much to your buttocks.

At the same time, the use of several incline adjustments ensures the toning of your buttocks ideally and roundly, resulting in a more vibrant and round shape.

The use of gradient affects the buttocks, as it requires all the muscles in the posterior chain.

Increasing the incline and adding hills requires large muscle groups, such as the hamstrings and the glutes, to combat the resistance of the inclination you are using, which instantly increases the power and strength of these muscles.

It, therefore, increases the chances of obtaining maximum results.

Using the treadmill in this way is a fast and intense workout for the glute muscles.

As you do an incline walk, the glutes are constantly busy, and you also prevent them from guessing with less predictable movements, which is essential for healthy muscle building.

Make incline exercises more interesting than interval training; warm up with a comfortable 1% slope to run or take a short 5-10 minute walk.

Then, alternate one minute of jogging or brisk walking in a 5 to 15% steep class with one minute on a flat road. Continue alternating for 30-40 minutes for a perfect workout.

Strategic walking

The treadmill can also shape the bum if you utilize it for walking lunges. Climb the hill at 15% and slow down to 2-3 mph.

Take a long step forward and lean towards the front knee. Repeat the same procedure with the other leg. Continue for 2-3 minutes while warming up and cooling down.

Another way to use the treadmill creatively to strengthen your buttocks is to turn around and start walking backward.

Choose a grade between 8 and 15 percent and a slow pace of about 2 miles per hour. Hold the handrails as you turn and hit the gluteal muscle from another angle. Do this for about 5 minutes as part of recovery after hills or sprints.

Brief Bursts for Rocket Burn

It is an exercise method that uses short periods of intense exercise, and then active rest can improve metabolism and burn more calories.

For instance, you can perform a 20 to 30-minute high-intensity interval workout for 15 seconds on a level 8 treadmill, according to “Men’s Health Natural Bodybuilding. ”

Follow each sprint with a rest period of 30 seconds of 4 or 5. You may need to warm up for 5 to 10 minutes with a light cardio exercise to prevent injuries.

Typically, the gluteal muscles consist of three tissues: gluteus minimums, gluteus medius, and gluteus Maximus. Although the gluteus Maximus is the more extensive and most prominent gluteus muscle, you should not ignore the mediums and minimums.

They help keep your pelvis stable, keep you from getting hurt, and help you stay in shape when walking, squatting, and running.

All of these glutes have a combination of slow-twitch fibers that expand when you challenge them by speed bursts.

While this type of exercise can help you cut your glutes and take less time, avoid them if you have a heart problem or are just starting an exercise program.

Also read: How To Start a Treadmill Exercise For a Perfect Butt?


Depending on the type of run, whether it is a sprint or a long-endurance, you can make your butt bigger or smaller.

Squats, hip hinges, and lunges help to tone your glutes. You should also be on a diet: when you eat a diet rich in fats, refined carbohydrates, and extra sugar increases the empty calories that your body stores as fat and needs burning.

When you combine exercise with a healthy, calorie-rich diet that includes low-fat proteins, low-fat milk, lots of green vegetables, and whole grains, you can achieve your goals.

Getting a perfectly peachy and round bum may seem complicated on a treadmill, but you will achieve it.

Regular exercise on a treadmill will help you obtain the objective of making your bum more tense and muscular like the one you see on the celebrities.


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