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OT - Tone-up Tuesday

Aniki's picture

It's that time again, STalkers. Some weeks, it seems like Tuesday comes around more often than Saturday.

What's your favorite exercise for toning your glutes?

I do stairs. Up, down, up, down, up, down. Stair climbing a great way to tone your butt AND legs. The combination of sinultaneous ankle, knee, and hip extenstion means you work your legs naturally and without the impact commonly ASSociated with jogging, running, or sprinting.

Pushing your body up stiar after stair against gravity is also a great cardiovascular exercise that burns lots of calories, while developing both strength and power. And as no staircase is neverending, once you get to the top and walk carefully back down, you end up interval training without even realizing it!

Stair Climbing Tips

  • Start by warming up with exercises such as skipping or jogging, and cool down with stretching (I can already see my coworkers eyeballing me as I skip to the stairwell...).
  • Don't just use your calf muscles to power you up the stairs and avoid stepping on just your toes.
  • Focus on using your larger leg muscles With each step you take, make sure you lift your leg high, put your foot on the step, and push off with your heel. This helps reduce strain on the knees and transfers the force to the hamstrings and glutes.
  • When climbing down stairs, descend using each step. And WALK; don't run. Running down the stairs stresses the knees and ankles.
  • Remember that stair climbing is a strenuous form of exercise, so you may want to check with your doctor before starting a new workout routine.

Comments

ProbablyAlreadyInsane's picture

I like doing box jumps with a bungie around my thighs to help with quads, or weighted wall sits! Running hills helps too. Sprint to the top, slow jog back down, repeat.

I admit when doing stairs I'm totally guilty of powering using my calf muscles... lol. Thanks for the reminder Aniki Wink

Aniki's picture

Ah, ye olde weighted wall sits. I remember them well! Shot putters and discus throwers need strong legs. Biggrin

Aniki's picture

Psycho ex did triathlons and I trained with him. We usually biked 75-125 miles on training days. That's the ONLY thing I miss about him!

Iamwoman's picture

I love the stairs idea - not sure my knees can take the repetition though, so I'm into leg press, and hamstring curls, which help the glutes in addition to running.

The best thing I have found EVER to make awesome glutes though (and I haven't done these since my back surgery 1.5 years ago due to the split motion, but they are in my near future plans) are ONE LEGGED SQUATS! These will round the rump every time.

You place one leg on a chair or bench behind you, and the other leg in front in a lunge position (knee over heel). These can be done with body weight or hand weights. 3x10 on each leg will leave your glutes super sore in two days, but will give you the best butt ever! Smile