Have you been thinking about changing your body shape, or perhaps you've been gaining weight due to a sedentary job? Regardless of the reason, incorporating exercise into your daily routine can help you sculpt your body and maintain a slim figure. Using quality fitness equipment is crucial for effective workouts. If you're unsure which equipment to choose, a treadmill is a fantastic option. It's easy to use and offers numerous benefits, making it a popular choice for home gyms.

When it comes to fitness, many women have specific goals. While losing weight and reducing fat are common objectives, some women aim to enhance certain body parts, particularly their buttocks. A round, firm, and bigger butt is not only aesthetically pleasing but also helps stabilize the core and improve posture. Genetics play a significant role in butt size, but targeted exercises can also make a difference. With the increasing popularity of treadmills, many wonder if they can help achieve a bigger butt. If you're curious, keep reading. This article will explain how a treadmill can help you achieve a bigger butt through three key questions.

What Muscles Make Up Your Butt?

Your butt consists of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus is the largest and most prominent muscle group in your butt and is also the largest and strongest muscle in the body. While the gluteus maximus is the most visible, the gluteus medius and gluteus minimus are equally important. They contribute to pelvic stability, preventing injuries and maintaining good form when walking, running, and squatting.

Can a Treadmill Help You Get a Bigger Butt?

The answer is a resounding yes. Running and walking on a treadmill can help reduce fat and increase muscle mass in your butt, thus enhancing the gluteus maximus. Simply put, treadmill workouts can help you achieve a bigger, rounder, and firmer butt. A 2020 study found no significant differences in the biomechanical characteristics between outdoor running and treadmill running. Therefore, treadmill training activates your glutes and hamstrings similarly to outdoor running. Even better, treadmills often come with an incline feature that helps build your glutes. Increasing the incline provides excellent resistance, forcing you to engage your core and lower body, leading to a bigger butt over time.

How to Get a Bigger Butt on a Treadmill?

If a flat or saggy butt affects your confidence, don't worry. Treadmill workouts can help you achieve a bigger and shapelier butt. Here are some methods to help you get a bigger butt on a treadmill:

1. Increase Incline

For best results, adjust the treadmill's incline every minute or two to keep your glute muscles active. Start with an incline of about 3%, then increase to 10%, decrease to 5%, increase to 12%, slightly decrease to 10%, return to 12%, and finally recover with an incline of 2% to 4%. Finish by leveling the treadmill to zero incline. Increasing the incline maximizes your glute muscle engagement, helping you achieve a bigger butt.

2. Add Interval Training

Interval training is an excellent way to burn calories and reduce body fat while also working out your glutes. Running is one of the best ways to lift and tone your butt on a treadmill because it fully activates your glute muscles. Try brisk walking or jogging on the treadmill, then increase your speed to 4.5 mph to 6 mph every four minutes and run for one minute. Alternate intervals throughout your treadmill workout.

3. Combine with Lunge Training

You can also perform lunge exercises (such as walking lunges, side lunges, and skateboard lunges) on the treadmill to enlarge your butt. Lunges help isolate your glute and thigh muscles, strengthening your butt and toning your backside. For walking and side lunges, set the treadmill to a slow walking pace and perform them as you would on solid ground. Skateboard lunges are a bit trickier but beneficial for your glute muscles. Firmly place one foot on the rear side platform of the treadmill, then lunge forward with the opposite foot and ride the belt back, simulating a skateboard push. Switch legs after the desired number of reps.

As you can see, a treadmill can help you achieve a bigger butt. I hope these treadmill workout methods help you reach your goals!