Does Running Tone Your Butt?

In fitness terms, the word "tone" is defined as the strength or tightness of a muscle when it's in its relaxed state. To appear toned means to get rid of excess body fat, build up the muscles or both. The butt, otherwise known as the gluteus maximus, is the largest muscle in the body. Running, generally known as the highest form of intense cardiovascular exercise, can absolutely tone your butt. However, incorporating different versions of running can get your derriere toned even quicker.

  1. Basic Running

    • Running builds endurance and burns hundreds of calories, which in return helps in shedding excess body fat. Once the fat is gone, the muscles that were previously covered by the layers of fat begin to show. The muscles affected by running are the quadriceps at the front of the thigh, hamstrings at the back of the thigh, gluteus maximus, hip flexors, abdominals, calves and shin muscles. An average person weighing 150 pounds, running at a moderate pace, burns approximately 800 calories per hour.

    Running Hills and Inclines

    • Running on hills or treadmill inclines will increase the intensity and resistance of the basic run drastically. This type of run coerces the muscles into doubling their efforts because of the additional resistance involved. Because there is a smaller area between your shoe and the ground going uphill, there isn't a lot of energy released to your tendons. This results in a more strenuous workout and extra calories burned. An average person weighing 150 pounds, running hills or on a treadmill incline, can burn approximately 1,000 calories per hour.

    Stepping Up to Stairs

    • Running stairs is a great type of run for butt-toning. It's versatile because it can be done indoors or outdoors, at work, in a parking garage or even on a nearby school’s bleachers. Running stairs raises the heart rate considerably. To run 15 to 20 minutes will not be easy; however, it is highly efficient in creating a sculpted gluteus maximus. An average person weighing 150 pounds running up stairs can burn approximately 529 calories per hour.

    Graduate to Sprints

    • Sprinting is considered the weight lifting of running. The calves, hamstrings and glutes generate a lot of power that is needed when sprinting. It develops definition and firms up the glute and hamstring area, as well as building muscle balance in the legs, hips and gluteus maximus over a period of time. These benefits cannot be duplicated with resistance training. An average person weighing 150 pounds, running sprints can burn approximately 991 calories per hour.