Take advantage of the stairs at your local track.
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An inexpensive way to burn calories and tone and tighten your lower body - especially your butt - is the stairs. The vertical element of stairs, hence fighting gravity, is what makes them such an effective muscle builder and butt toner. Your glutes have to work harder to lift your body up than they do when propelling you forward. Stairs are everywhere, including the mall, local track or possibly your office building. This means you can skip the pricey gym membership and still get in shape.
Spend the first five to 10 minutes of your workout warming up by climbing stairs at a moderate pace, as placing stress on cold muscles can cause injuries. Gradually increase the speed as your body and muscles warm.
Walk up stairs for 15-minute sessions at first, and gradually increase the duration to 30 minutes as you become stronger. Attempting to do too much too soon can lead to injuries. Place your entire foot on the step and push through your heel to lift your body up, which can help to activate your glutes.
Insert jogging intervals into your stairs session to increase the cardiovascular benefit and maximize muscle growth and tone. Every fifth flight, increase your pace to a jog and then return to walking.
Perform step-ups on the stairs. Stand facing the stairs while holding 5- to 10-pound dumbbells or a medicine ball in your hands. Lift your right foot and place it on the step. For a higher reach and to increase the challenge to your glutes, place your foot on the second or third step rather than the first. Keep your knee aligned with your ankle. Push through the right foot to lift your body up onto the step. Hold the lift for one count, and then lower your left foot back to starting position. Complete three sets of eight to 12 repetitions on each leg.
Lunge on the stairs to target your glutes. Face the stairs and step the right foot on the second or third step, with your knee bent to 90 degrees. Lower your left, or back, knee to the ground. Push through both feet to rise up to starting position. Complete three sets of eight to 12 repetitions on each leg.
Take advantage of the stairmill if you prefer to work out in a gym. The stairmill is the stairs version of a treadmill, and it allows you to continuously climb stairs for as long as you like. Most stairmills allow you to change the speed within which you are climbing, so start slow and increase the pace as you become acclimated to the machine. Step with proper form, keeping your abs engaged and back elongated. Avoid hunching forward or resting your arms on the handlebars.
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Stretch for 10 to 15 minutes after your workout session to loosen your muscles. Target all of the muscles used to climb stairs, including your glutes, quadriceps, hamstrings and calves.
Consult with a physician before starting a new fitness program.