Today, every woman out there dreams about having a firm, smooth, and beautiful-looking butt. And unless you have been residing under a rock in the last decade or so, you have probably noticed that having a nice-looking butt is nearly an achievement.
A perfectly rounded butt will surely look divine inside a pair of nice jeans.
Apart from the cosmetic benefits, having a well-developed posterior provides stability for your back, improves your posture, and guarantees the much-needed power for athletic performance.
Many types of workouts are known to target the glute muscles and you only need to learn and master them. With dedication and determination, anybody can have an amazing behind.
Your glutes, thighs, and hips feature some of the most essential, and powerful muscles in your body. If you didn’t know, the lower body houses arguably the biggest muscle in the body; your butt, also referred to as the gluteus maximus.
Though the gluteus maximus is the most visible gluteal muscle, there are two equally essential muscles just beneath it. These are the gluteus minimus and gluteus medius.
These three gluteal muscles function holistically to enable you to make a variety of hip movements including hip extension, upward thigh rotation as well as hip abduction.
As you may have guessed, this implies that your glutes are forced to work each time your walk, run, jog, stand up, just to name a few.
- 1 Can cardio workouts help build glutes?
- 2 Best Cardio Machines for Your Glutes
- 3 The Bottom line
Can cardio workouts help build glutes?
First and foremost, it is imperative to note that cardio refers to any type of exercise that will get your heart rate up and your blood pumping. It means that in the course of your cardio workout, you will be breathing heavily and start to sweat as well.
Typical examples of cardiovascular exercises include running, biking, hiking, shoveling snow, kickboxing, and perhaps shooting hoops. Your cardio exercise options are almost limitless.
You only need to keep the intensity high enough to effectively challenge your lungs and heart.
But does cardio help in building glutes? You are probably aware of the fact that cardio works wonders in as far as fat burning is concerned. It is great for fat-blasting. However, to effectively build your glutes, you will also need to focus on strength-training workouts.
If you were not aware, simple low-resistance cardio exercises such as running will only leave you with a flatter butt, simply because it will only help shred the unwanted body fats.
While cardio will play a role in your glute-building journey, you will have to focus on cardio exercises that effectively work your glutes and focus on building muscle while you are burning fat and calories.
Interval training with high-intensity work coupled with strength training that targets your gluteal muscle groups interspersed with slower recovery periods will surely give you a nicely built butt.
It is also very important to adopt the correct nutritional strategy depending on how your current physical body condition looks otherwise you may not get the results you are after.
Tracking your calorie intake routinely and paying lots of attention to your body is arguably one of the best ways to realize success.
So, how many times a week should you do glutes to achieve your desired results?
Everyone has a different reason to work their glutes. While others may be motivated by the need to build a nice looking booty, some may be simply looking to keep their pelvis stable and prevent their hips from getting excessively tight.
However, whatever your intention, it is very important to be strategic about your success regarding your glute workouts.
What’s more, you need to choose the right type of glute training method. After all, squatting your butt off is not only never going to give you the sculptured backside you are looking for, but is quite boring as well.
The type of your glute-building workout will probably play a significant role in determining the number of days you are going to spend in the gym.
According to professional glute-training experts, heavy glute training such as hip thrusts, deadlifts and squats should only be performed two or three times weekly.
And this should also apply to cardio machines for glutes such as treadmills, stair steppers, ellipticals, and recumbent exercise bikes, among others.
Your in-between recovery days are as equally important as your training sessions. Recovery time contributes greatly to overall glute strength. Your glute muscles need adequate time to recover and respond to the type of stimuli you are subjecting them to.
It only means that you should pay close attention to how you feel from each workout, especially on heavy metal lifting sessions. And if you are experiencing a dip in your overall strength, it is always better to give yourself a day off.
Generally, your resting time will depend on the types of exercises you’ll be doing as well as your glute training experience.
As tempting as it may be to do as many workouts and reps as you can in one day to speed up your glute building process, if your body isn’t accustomed to such type of training, you’ll find yourself sore and unable to even move for a couple of days.
Once you have mastered the trick and are comfortable with the movements, you can gradually start your transition to more advanced and demanding glute training programs.
Best Cardio Machines for Your Glutes
With so many cardio machines out there on the market, the prospect of finding the best device to work off your butt can sometimes prove to be a daunting task.
As experts in the glute training arena, we are going to provide you with a list of some of the best cardio machines for glutes.
The best cardio machine for glutes is a machine that forces you to move your hips and thighs. As we have previously mentioned, your butt muscles are what are called glutes.
This means that the machines used to develop, shape and strengthen these muscles are the ones that allow you to move your thighs backward and straighten out of your hips. Here are some of the most effective cardio machines to target your glutes.
The treadmill is arguably the most common home gym equipment found in millions of American homes. Perhaps this is because it is an effective cardio machine that can help you burn lots of calories in a couple of hours. But treadmills don’t just burn calories!
Most top runners in the world don’t have weak, underdeveloped glutes thanks to the power of the treadmill. Treadmills are the perfect place for you to replicate an excellent walking, running, or jogging workout and engage your glutes, leg muscles, and cardiovascular system.
However, simply jogging on your best treadmill won’t do much for your backside. This is because it doesn’t offer the much-needed resistance necessary to push your gluteal muscles. It only means that you’ll have to adjust the settings for optimal performance.
Below are effective treadmill exercise tips to help enhance your glutes:
- Start by walking or running on the treadmill at a relatively gentle speed for at least five minutes. This will help warm up your body muscles. It is important to warm up before engaging in any form of workout and working on a treadmill isn’t an exception. It helps in keeping blood flowing through your entire body and enhance your muscles’ elasticity.
- Making your training count by varying the inclines accordingly: For optimal results, you are highly encouraged to gradually increase your inclines every one or two minutes to fully engage your butt muscles and keep them active. For instance, start jogging on the treadmill at an incline of around 3%, increase to 8%, drop back to 6% and then jump to 12% and finally recover at 2-4% before transitioning to a complete rest at zero inclines.
- Take advantage of the walking lunges: If you were not aware, lunges will help isolate your thigh and glute muscles, allowing you to engage your derriere while at the same time toning and shaping your backside accordingly. Slow down the treadmill to about 3 miles per hour and set the incline to about 15%, the make an effort to complete at 3-minutes of walking lunges. Use the handrails for extra balancing and support.
- Embrace the power of backward movement: You can also work your glute muscles by walking backward on your treadmill. This is an effective move for your backside, but will also help strengthen your glutes, quads, and calves. You only need to reduce the speed to support a slow pace and grab on the handrails for extra support.
As always, don’t forget to eat a healthy diet so that you bulk your butt with muscle rather than fat! Use a treadmill mat to reduce noise.
Stair climbing has been an exercise option for a long time. For decades, established athletes such as marathoners and soccer players have been pictured jogging up and down the stairs inside stadiums or homes.
Thanks to the advent of technology, you can now enjoy all the benefits offered by a stair-climbing workout at the comfort of your home through a Stairmaster!
Though this incredible equipment has been around since the 1980s, the technology has massively advanced over the years. Features such as a calorie-burning calculator and heart rate monitor have now been incorporated into their functionality.
Just like its treadmill counterpart, a Stairmaster refers to a stationary training machine that rotates steps, allowing you to climb upward at the duration and speed that you set.
It can provide a super cardio workout, while at the same time toning your lower body muscles, especially the glutes, hamstrings, calves, and the quadriceps.
When used normally, Stairmaster will not offer you large, bulky gluteal or leg muscles. This is because it is endurance and cardio rather than a bodybuilding workout device. However, Stairmaster will help tone, firm your gluteal muscles, and stabilize your pelvis.
It is a highly effective cardio workout machine.
To boost your gluteal muscles, follow the below tips:
- Remember, safety first. So warm up before you engage in your Stairmaster workout.
- Skip a Step: This is ideal for both your quad and booty. It is almost the same as the single step, but here, you’ll let one step to come out of your Stairmaster machine before you step on the next stair. However, if you have knee injuries, don’t avoid this technique.
- Sprints: Sprints are great for both your cardio and quad. Face forward and begin climbing. Rest your hands over the rails for support and balance but don’t lean on them. Gradually increase the speed until you are going the stairs. This is arguably the most challenging cardio workout!
- Cross over with a lateral leg lift: This is highly effective at working your medial glute as well as the outside of your hip. Turning sideways, climb a little bit just to get your bearing. Hold the middle bar using your hand for extra support and once you are comfortable, cross your outside foot over the inside foot to step up on the next stair, then quickly bring your back foot up to the next step above the previous one and promptly sweep your outside leg up into a lateral leg lift. Move the same leg up to the next step. Repeat the procedure, working each foot accordingly.
There are potentially endless ways to work your glute muscles on a Stairmaster. Some of these moves can be very challenging and it may take some time getting used to. If you are unsure of anything, don’t be afraid to consult a professional.
Stair steppers are not only easy to use but is equally an incredible workout device that you can use to strengthen your glutes, quads, hamstrings, and calves.
Typically, a stair stepper nearly stimulates the same lower-body muscles as its conventional stair counterpart, helping you to sculpt your buttocks as well as offering a rigorous cardio workout.
Unlike a Stairmaster, a stair stepper doesn’t feature hand grips that you can either push or pull. There are two major versions of stair steppers including the pedal and the escalator.
Compared to the pedal-style stepper, the escalator version will work your glutes in a manner that more closely resembles actual stair climbing.
This machine guarantees an effective glute-strengthening exercise because it targets all the three muscles that make up your butt and hips; the gluteus medius, the gluteus maximus, and the gluteus minimus.
You hit all the three butt muscle groups with a classic upward stepping movement.
On the modern stair stepper machines, you can choose from a range of pre-programmed exercises, ranging from simulated hill climbs to intervals. What’s more, you can also track the intensity of you by setting your ideal steps per minute.
Tips on how to use a stair stepper.
For rock-hard glutes, you need to focus on form. Maintain an upright posture, ensuring your hip is aligned over your legs. You may put your hands on the machine with your elbows bent and pump your arms back and forth in a jogging move.
Push your heel down on the step since this will help to exert pressure on your thigh and glute muscles. Also, don’t let the step to rise to the very top or drop to the very bottom as this may easily make your pelvis to rock, compromising your form as a result.
It is also imperative to note that for your gluteus muscles to get significantly larger, you will need to work at a relatively high intensity for an extended period. So, ensure you select a program that will cate to this.
While your glute muscles will eventually get stronger, the benefit of using a stair stepper is that it will make your butt more toned. With time, your butt will become firm, round and robust.
When properly used, ellipticals provide a ton of benefits such as boosting your cardiovascular health, increased calorie-burning, toned buttocks, and improved heart health.
What’s more, they offer a low-intensity form of workout that burns lots of calories and improves body balance as well.
Ellipticals are also very easy to use to set up and use, whether at home or inside the gym. And they are a fantastic way to rapidly strength train your thighs, glutes, both your upper and lower body, hip flexors as well as increase your stamina.
Most elliptical machines are equipped with handles to allow you to effortlessly move your arms along with the legs.
Pump your lower body in unison with your arms, and the typical elliptical machine will recruit not only your quadriceps, glutes, biceps, but also hamstrings, chest, and back.
As arguably the best cardio machine for glutes, an elliptical machine also lets you pedal your legs in reverse motion. This works your hamstring, glute and calve muscles slightly more than the standard forward movement.
You can also choose to go hands-free to focus on extra core strength and stability.
You can also add variations in the speed, incline and resistance levels to stimulate your thighs and butt even further.
For instance, pedal on a light resistance at a relatively fast pace for ten minutes and then increase the resistance level while slowing down the pace for five minutes.
You may decide to pedal on a high incline and high resistance for three minutes before switching the gear to light resistance, low incline for a two-minute sprint.
Recumbent Exercise Bikes
If your goal is to look gorgeous in your pair of jeans, hop on a recumbent bike. With this amazing workout equipment at your disposal, your glutes benefit from an intense butt-tightening workout as you spin the pedals.
Though you remain seated, the dramatic changes in your view from behind are worth it.
Recumbent bikes often put you in an easier, reclined position so you can lean back onto a pad with your feet extended forward to peddle. This position not only relieves pressure from your ankles, hips, and knees, but also the strain on your lower back and postural muscles.
Recumbent biking recruits all the major muscles in your legs, the quadriceps, calves, the gluteal muscles as well as your thighs.
Research has proven that recumbent bikes target the glutes even more than an upright bike because the position is the same as that of a leg press machine. So, every time you push your legs forward, your legs undergo contraction.
Recumbent bikes are generally easy to use and you don’t need extra tips on this. However, keep in mind that a high level of resistance will likely result in greater glute contraction. To entirely engage your glutes, use a powerful stroke throughout the whole pedal turn.
Use your heels to push the pedals and your glutes contract even more. Maintain a cadence of at least 80 revolutions per minute for at least 20 minutes. Consider alternating between light and heavy resistance for an equal amount of time.
For instance, pedal on a flat road for five minutes before climbing again for five minutes as well. To exert more pressure on your glutes, consider standing climbs.
The Bottom line
There are potentially endless exercises and machines out there that you can use to build up your backside and strengthen your glutes. But, unless you are a fitness professional, choosing the right set of workouts as well as the best cardio machine for glutes is always going to be a challenge.
We have provided you with arguably the best cardio machines you can use to achieve your glute-training needs. Feel free to mix up your workouts by using two or more machines to keep challenging your muscles.
Also, don’t forget to keep an eye on your diet, sleep patterns as well as your recovery time!