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Do you think you have a nice butt? If not, don’t worry – most of us don’t. We may wish they were bigger, smaller, less flabby, less saggy, and so on.
Although body type and genetics do play roles in determining the shape of your butt, you can do something about it with the right kinds of exercises. These exercises will point you in the right direction for a toned backside that looks great in a bikini bottom!
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Not only does biking give you a great cardio workout, but when you ride a bicycle, you’re working almost all the muscle groups in your thighs, hips, and butt. A 140-pound person can burn about 325 calories during a 45-minute bike ride.
For an effective 30-minute workout on a stationary bike, alternate between 3 minutes of riding at 70 to 80 RPM and 2 minutes of riding at 100 to 110 RPM.
You may also want to try taking a spin class, or riding a bike outside. To work your glutes even more, increase the resistance by standing up.
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This sport is a great way to give your whole body, including your glutes (butt muscles), hips, and thighs, a workout.
Roundhouse kicks, controlled front kicks, back kicks, and side kicks work the muscles in your butt, thighs, and hips. Complex combo moves with punches added in also strengthen your abs.
If you weigh 140 pounds, you can burn as many as 500 calories in a 45-minute kickboxing session.
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A good, challenging hike usually involves climbing a steep hill or mountain, and may even take you to higher elevations where the air is thinner, requiring your body to use up more energy. Therefore, it burns lots of calories.
Hiking makes it onto this list because if you’re walking up an incline, you’re automatically working your glutes. You’re getting even more of a workout if you’re carrying a backpack. And, of course, when you’re on a hike, you get a chance to see some of the best scenery nature has to offer. For a 140-pound person, an hour of hiking burns about 390 calories.
Don’t have any hill or mountain trails nearby? You can create the same effect you get from hiking uphill by increasing the incline of a treadmill.
This is pretty much the easiest form of exercise there is: you can walk anytime you want, anywhere you want, and no equipment is required. It doesn’t have the learning curve that some forms of working out have, and you can work it into your daily life.
Again, you can target your glutes by walking uphill, and if you walk more quickly and more energetically, you’ll use up more calories. This is great if you want to burn fat.
An hour of brisk walking burns about 300 calories for a 140-pound person.
Like walking, running is easy to get into and learn, can help you lose weight, helps you manage stress, and feels good. It also works those glutes really well, especially if there’s some uphill running involved.
If you want to burn even more calories while toning your butt, try running some sprints as well.
In a 45-minute jog, a 140-pound person uses about 475 calories.
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