Glute (Butt!) Training Outdoors
Thursday, July 2, 2009
We all want a tight & lifted butt and come warm weather season when we put on our shorts & swim suits, that glute training comes even more important. Course, we could buy one of those butt pad underwear things they have out there or the spanks for the butt but the once that comes off, well, the truth is in the mirror!
So, if you are one of the many that takes your workouts outside, that cardio can also turn into butt training as well!
Let's say you are a walker or jogger. Any hills in the area? Nothing like working the butt with hill training. If walking, switch up from longer & slower strides to shorter & faster strides. Who says you can't do walking lunges right in the middle of all of this. You can do them on level ground or hills. Mix it up by walking or jogging some, then some walking lunges & then back to the walking or jogging. You can even do side stepping up the hill or side stepping on level ground to work the inner & outer thighs along with the smaller butt muscles. Just be sure to wear the right shoes for the activity & make sure they are supportive! Also, if you are on hills that are unstable or have rocks/twigs on them, keep your eyes focused ahead, head up by eyes checking the ground so you do not injure yourself. If jogging, nothing like fast intervals to work that butt! Think of track athletes!
If there are bleachers or stable stairs around outside, nothing like a butt workout there! Walk the stairs every other step if they allow for that and again, side stepping up can be done too! You can even do lunges depending on the type of stairs or bleachers. Just be safe & don't fall thru open stairs. Try out the exercise first to get the feel of it & then step it up to get a great workout!
Even on a walk around the neighborhood, why not do some walking lunges. OR, stop & stand sideways to the curb. Keep one foot on the sidewalk/curb & then step down onto the road with the other leg into a semi squat. Do to failure on one leg, turn around & do the other leg then continue on with the walk. Stop again at some point along the way & try to do 3 or 4 sets of these thru your walk along with some walking lunges. That should get the glutes "talking"!!!!
Rollerblading is also a great butt lifter. If you like rollerblading, concentrate on those skating moves & tighten it all up!
Do any of the above to get not only your cardio but butt/leg workout at the same time! ENJOY!!!! OK, maybe not enjoy BUT the benefits of a tighter & lifted butt will be your reward! There is lots more you can do but my post would be way too long so...
What do yo do when you take your workout outside? Pass on some good tips to all of us!
We all want a tight & lifted butt and come warm weather season when we put on our shorts & swim suits, that glute training comes even more important. Course, we could buy one of those butt pad underwear things they have out there or the spanks for the butt but the once that comes off, well, the truth is in the mirror!So, if you are one of the many that takes your workouts outside, that cardio can also turn into butt training as well!
Let's say you are a walker or jogger. Any hills in the area? Nothing like working the butt with hill training. If walking, switch up from longer & slower strides to shorter & faster strides. Who says you can't do walking lunges right in the middle of all of this. You can do them on level ground or hills. Mix it up by walking or jogging some, then some walking lunges & then back to the walking or jogging. You can even do side stepping up the hill or side stepping on level ground to work the inner & outer thighs along with the smaller butt muscles. Just be sure to wear the right shoes for the activity & make sure they are supportive! Also, if you are on hills that are unstable or have rocks/twigs on them, keep your eyes focused ahead, head up by eyes checking the ground so you do not injure yourself. If jogging, nothing like fast intervals to work that butt! Think of track athletes!
If there are bleachers or stable stairs around outside, nothing like a butt workout there! Walk the stairs every other step if they allow for that and again, side stepping up can be done too! You can even do lunges depending on the type of stairs or bleachers. Just be safe & don't fall thru open stairs. Try out the exercise first to get the feel of it & then step it up to get a great workout!
Even on a walk around the neighborhood, why not do some walking lunges. OR, stop & stand sideways to the curb. Keep one foot on the sidewalk/curb & then step down onto the road with the other leg into a semi squat. Do to failure on one leg, turn around & do the other leg then continue on with the walk. Stop again at some point along the way & try to do 3 or 4 sets of these thru your walk along with some walking lunges. That should get the glutes "talking"!!!!
Rollerblading is also a great butt lifter. If you like rollerblading, concentrate on those skating moves & tighten it all up!
Do any of the above to get not only your cardio but butt/leg workout at the same time! ENJOY!!!! OK, maybe not enjoy BUT the benefits of a tighter & lifted butt will be your reward! There is lots more you can do but my post would be way too long so...
What do yo do when you take your workout outside? Pass on some good tips to all of us!
you know what I do
but lately we've been SKIPPING.
a lot.
and fast.
it's amazing how hard that is and how tiring it gets REALLY QUICKLY.
and how you cant be mad or irritated or ANYTHING other than laughing when you skip.
Reply to this
I just go out back. I jump rope and use my deck steps as a stepper for plyometric work.
I wish there were a set of bleachers close to home. I'd be all over it!
I suck at rollerblading. LOL!
Reply to this
I'm going to see if I can incorporate some of that into my gardening workout!
Reply to this
MizFit, love that skipping idea!!!
Josie, cool on the plyometric work. I do that & it does work! Me, I am scared of those rollerblades!
Patty, I bet you can do some squats while gardening too!
Reply to this
What a great idea about the stairs - I sometime walk by my daughter's high school - never thought of walking the bleachers!
Hope you have a great weekend!
Reply to this
Good tips. I sometimes do some curb step-ups while walking in the neighborhood, or if I'm at the park, I'll do squat jumps the width of the sidewalk. But mostly I just walk and sing and swing my arms a lot.
Reply to this