My Running Challenge: 30 Days for Bulging Buttocks
Having bulging buttocks has several advantages: not only does it look great, but it’s also ideal for strengthening your legs and avoiding back pain! There’s nothing like running to build up your buttocks. I’m embarking on a special 30-day buttocks challenge with 4 easy exercises to do on my treadmill!
The Treadmill: Ideal for Shaping My Buttocks
I’ve already adopted equipment-free muscle-building exercises like squats as part of my daily exercise routine to shape my buttocks. But when I think about the advantages of the treadmill, I think that there is a reason why it is the most popular fitness machine in the world. It protects my joints and my back with softer cushioning than on the road and helps me to enjoy the benefits of running at home:
- More energy and stamina; in short, better health in the long run!
- Gradual loss of my extra weight.
- The result is a sculpted figure just the way I like it
- Less stress
- Several other benefits
To make it even better, it perfectly targets the muscles I need to have nice, bulging buttocks! I’m taking the opportunity to try a new challenge on my Power 545i and test out some new ways of using my treadmill.
Tested and Approved: Special Buttock Exercises On My Treadmill
My goal? Bulging Buttocks. Let’s go! Here are 4 weight training and cardio exercises on the treadmill to include in my running challenge to effectively sculpt my buttocks:
- I test walking on my treadmill by contracting my buttocks every 10 seconds, away from sight, in my living room. Of course, I can also do the exercise discreetly throughout the day. The advantage of the treadmill is that I can do it for long periods of time while watching my favourite series!
- I incline my Power 545i progressively up to 9% for running or walking, which is the incline needed to work my buttock muscles at +345% compared to exercise on flat ground, according to a scientific study!
- I adopt retro-running, i.e. running or walking backwards on my treadmill at a very low speed to get my bearings.
- I train in splits to maximise calorie loss, get rid of cellulite, slim down and shape my whole body while strengthening my cardio!
To optimise the challenge results, I take care not to lean on the handles during the workout and warm up properly by walking on my treadmill and stretching after my sessions.
My Challenge: Get My Dream Buttocks in 1 Month
To establish good habits and see the benefits of my new treadmill exercises, I am integrating them into a 30-day training plan: here we go for a special buttocks challenge with daily sessions of about half an hour. Here are some guidelines for building and developing my programme over a month:
- I always start with 5 minutes of walking on my treadmill.
- I gradually speed up my walking pace a little and contract my glutes every 10 seconds for 2 minutes.
- I run at a moderate speed for 2 minutes, then I gradually increase the incline of the treadmill, for example, with 3 progressive steps of one to two minutes, then I return to flat ground, also in steps. My cues: if I have enough breath to sing, I can increase the incline of the mat. If I can’t talk without getting too out of breath, I lower it a notch.
- I run again at endurance speed for 2 minutes.
- I alternate running and walking for 5 minutes in a split: 30 seconds of running, then 30 seconds of walking.
- I slow down the speed of my treadmill and then walk backwards for 3 minutes.
- I finish the session by walking, then I stretch.
Over time, I can adjust the duration of the exercises or adjust the speed of my treadmill to increase the difficulty as my body gets used to the effort. At the same time, I can continue with my bodyweight exercises: squats, stair climbs and lunges can be precious allies in addition to cardio work to obtain dream glutes and keep them for a long time!
