We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Walk or run uphill on the treadmill to target your glutes.
A toned butt and thighs are only a walk away. Well, maybe more than just a walk, but a treadmill workout will tone these muscles. Your gluteals, quadriceps and hamstrings work together as you put one foot in front of the other to walk or run on a treadmill. Although walking and running are cardiovascular exercises, the muscles of your lower body contract and tone in response to the repetitive motion. When you add an incline on the treadmill to simulate an uphill terrain, you enhance the contraction to your glutes and hamstrings as your muscles work harder to climb.1.
Warm up with five minutes of slow-paced walking on the treadmill. Select a speed that feels easy, such as below 3.5 miles per hour. Set the incline on zero and walk without holding onto the handrails.2.
Increase your walking speed between 3.5 and 4.0 mph or up to 5.0 mph walking speed if you are able to keep your form and breathing at a level that allows you to maintain a conversation. Walk or slow jog for two to four minutes.3.
Raise the incline between 3 and 4 percent. Try to maintain your walking speed as you walk uphill. Reduce your speed if you are unable to talk or feel the workout is very difficult. Walk for two to four minutes.4.
Adjust the incline higher. Select a level that is at least 2 to 3 percent higher or raise it as much as 8 to 10 percent to challenge your buttocks and thighs. Walk for the same amount of time as your first two intervals: between two and four minutes.5.
Lower the incline to simulate a smaller hill such as one that is between a 3 and 4 percent incline. Remain at that level for two to four minutes.6.
Continue to raise the incline higher for a steep hill interval and then lower for a smaller hill to target your thighs and glutes. Walk for 20 to 30 minutes on your hill interval workout.7.
Lower the incline to zero and reduce your speed to 3.0 mph. Walk for five minutes to cool down. Walk another two minutes as you gradually decrease the speed until the belt is moving at the slowest speed. Exit the treadmill and stretch your legs.
- Select an incline that feels challenging for your legs, heart and lungs. If you are able to sing, set the incline higher. If you are unable to talk, adjust the incline to a lower position.
- Speak with your doctor before you begin any exercise program.