Do you get tired of living with shapeless buns that can barely hold your pants up? The good news is that you don’t have to do endless squats or walking lunges to get some shape to your derriere. Though it may sound too good to be true, you can tone and challenge your glutes just while walking! You just have to focus on how you walk to make sure you get maximum butt-toning benefits. Here’s how I keep my backside in shape during my daily walks.
Step 1: Take Time to Warm Up
I get it, warming up seems like a waste of time when you’re already busy and struggle to fit a workout into your day. But don’t skip it! Warming up primes your muscles for movement and helps you avoid injuring yourself. Though walking isn’t exactly a high-risk exercise, it is still possible to twist an ankle or pull a tendon if your body isn’t sufficiently warmed up before you hit the trails.
Step 2: Find a Slight Incline
It’s pretty easy to walk on flat ground without breaking a sweat. But if you want to tone those glutes, you need to look for an area with a slight incline (or a steep incline, depending on your fitness level). Once you find the ideal destination, it’s time to get your form right so every step helps firm up that booty.
Step 3: Roll Through Your Steps
To recruit your glutes into your walking motions, you need to roll your feet from the heel to the toe with every step. Take this movement slow in the beginning to make sure you get the motion down. Each time you step forward, let your heel be the first part of your foot that makes contact with the ground, then sweep the motion through to the ball of your foot and push off the ball of your foot as you continue forward with the next step.
When your heel contacts the ground, squeeze your glutes together. Imagine someone just gave you a pencil and you have to hold it between your cheeks so you don’t drop it. That’s a strange place to put a pencil, I know, but the visualization really helps keep those glutes firm and strong. Only release the squeeze when you push forward off the ball of your foot into the next step.
When you’re first getting started with your “glute walk,” try to hit a goal of 100 “squeeze” steps during your walk. After that, take a break and see how you feel. If you think you can do more, go for it! Just don’t overdo it or you may not be able to sit down the next day due to soreness.
Don’t Underestimate the Power of Small Movements
Right now you’re probably thinking, “This sounds too easy. I doubt it will make much of a difference for my glutes.” But don’t underestimate the power of small, concentrated movements when building muscle and definition. Think about pulse squats, for example. You’re only moving your body an inch or so up and down, but the burning in your muscles is evidence that you’re doing some serious work and can expect great results.
I have no doubt you’ll feel the burn in your muscles when you do regular “glute walks.” In fact, you’ll probably be surprised to discover just how tired your glutes are at the end of each walk. Once your glutes get stronger, you may want to move on to more intense workouts to shape and build your behind. But glute walks are a great way to begin your journey to a more shapely behind. What are you waiting for? Get out there and start walking!