4 Reasons to Choose Cardio Exercises for Butt Toning

Cardio can be a one-stop shop for burning calories and fat, toning and increasing endurance. While all forms of cardio will have some sort of benefit, particular styles can target the buttocks more efficiently. The more you feel your glutes activate, the more your butt will actually be working. For the most glute work, spend your time on the elliptical, treadmill and stair stepper, and get outdoors as much as you can.
Choosing the Right Activity
The treadmill takes the cake for glute muscle activation. Jogging on a treadmill activates your glutes at 48.9 percent, according to FitSugar.com. The elliptical follows at 32.6 percent, walking on a treadmill is 24.3 percent, a stair stepper claims 24 percent and a stationary bike is 6 percent.
Machines Versus Outdoors
While machines can offer an effective cardio experience, running or cycling outside may activate your glutes more. Machines can sometimes do a lot of the work for you. For instance, in any walking, jogging, cycling, or stair-climbing motion, your quadriceps, hamstrings and glutes work together to take a step or push a pedal. On a treadmill, the belt on the machine pulls your leg back for you. On an elliptical or bike, as one foot pushes down, the other is automatically pulled up by the machine. Your body has to work slightly less than if it were outdoors. While machines can work, try taking your cardio activities outside for the most glute activation.
Maximizing the Machines
If you are stuck indoors on the machines, you can still maximize your workout and target your glutes. When jogging, make sure you land on your heels rather than the balls of your feet. Try walking on the treadmill on an incline, focusing on keeping your body upright and pushing through your heels with each step. On the elliptical and StairMaster, try sticking your butt back slightly so you are leaning forward slightly, and then let go of the handrails so your glutes are forced to help stabilize. Finally, if you are biking, choose an upright bike and focus on pushing the pedals down forcefully with your heels. For spinners, the most glute work will be done when standing and climbing.
Glute Variations
To target your glutes at different angles, try cardio activities that you can perform from side to side. For instance, turn to the side on the stair stepper and climb from the side, alternating stepping your foot in front and behind the other foot as you climb. Try jogging from the side, like a shuffle, and turn your toes out at a 45-degree angle. For maximum work in your glutes, add strength training to your cardio routine. Squats, deadlifts and lunges are simple exercises that can be done quickly at the end of your cardio routine.