Running is a great workout for the whole body, not just the glutes. Try these supplements to boost fat metabolism. If you’re a minimalist and don’t have a gym membership or equipment, opt for these bodyweight exercises: squats, lunges, kickbacks.Īs you build muscle in your glutes, you can further shape your physique by burning fat. If you go to the gym, look for the leg press machine or head to the squat rack. Doing a variety of exercises such as resistance training or bodyweight exercises can help give you a well-rounded, toned physique. There are various ways to build your glute muscles besides running. Overexertion and fatigue can lead to injury or burnout. When the thigh rises higher than the hips, as in climbing stairs or running uphill, the glute muscles are engaged.ĭon’t forget to hydrate and rest as needed. Another way to target the glutes is to run uphill. Keep this up for 20-30 minutes and repeat three to four days per week.Ĭool down and stretch for at least 10 minutes at the end of each workout.Īs you grow stronger, challenge yourself by sprinting on an unstable surface, such as sand. When your minute of sprinting is up, you should be breathing hard but not completely out of breath. When you’re sprinting, you should be at a moderate intensity. Next, alternate one minute of sprinting with two minutes of walking. This can include marching in place, walking, or climbing a steep hill or stairs. So if you want to focus on building your glute, or butt, muscles through running, here is what you need to know.Īlways begin with a warm-up, even if you are not new to running. It can draw a lot of attention, especially if it is toned and strong. The gluteus maximus (glute) is the largest, heaviest muscle in the body. Other benefits of anaerobic exercise include weight loss, muscle building or improved muscle tone, and increased bone density.Īnaerobic exercise is a good activity for those who are focused on increasing their power or building muscle. Type II muscle fibers have a larger diameter than type I fibers, which plays a role in hypertrophy, or increased muscle size. This includes short bursts of running and sprinting as well as muscle-building activities like lifting weights or resistance training.Īnaerobic exercises rely on muscles burning glycogen, which is sugar stored in muscles for energy. These muscles are used for higher intensity, short-term, anaerobic endurance activities. Sprinting or running in short intervals involves type II fibers, also known as fast-twitch muscle fibers. Other benefits of aerobic exercise include lower blood pressure, lower resting heart rate, and better control of blood sugar.Īerobic exercise (or cardiovascular) burns stored fat and is a good activity for those who are focused on losing fat without gaining muscle. These muscles are used for lower intensity, long-term, aerobic endurance activities, such as swimming, cycling, and running long distances.Īerobic exercises rely on oxygen getting to the muscles to help burn fuel and sustain longer periods of exercise. Long-distance running involves type I muscle fibers, also known as slow-twitch fibers. Here is how running builds muscle in your booty. So if you want to build a bigger bum, you need to be sprinting.
This is because endurance running and sprinting work different muscles and burn fuel differently. The sprinters and shorter distance runners, on the other hand, are known for their perky posteriors.
#Bottomed eats being a foodie with a fit booty professional#
If you have ever seen professional runners and marathon runners, you know they aren’t exactly known for their bubble butts. What Kind of Running Makes Your Butt Bigger? So before you sign up for marathon training to help put some junk in your trunk, you need to understand the kind of running that can help build a bigger booty. Running can make your butt bigger, but only if you run in a specific way.