How to Hike to Tone My Butt...
The gluteal group, which includes the gluteus maximus, gluteus minimus and gluteus medius, makes up the butt muscles. The gluteus maximus is the largest of the three, the closest to the surface and contributes the most to the shape and tone of your behind. The gluteus maximus, as well as the other gluteal muscles, extend your leg backward and laterally, and stabilize the hip. Exercises, such as hiking, that create these motions strengthen and tone your butt.
Step 1
Climb uphill to work the gluteus maximus. Hill-climbing uses the same motion as squats and lunges, and the added intensity also raises your heart rate. Look for hilly trails or areas with stairs or natural rock formations suitable for climbing.
Step 2
Do walking lunges for the gluteus maximus. Widen your stride to one leg length, bend your front knee and lower your back knee to within an inch of the ground. Push off with your back foot and bring it forward to meet your front foot. Repeat the same motion with your opposite foot. Use walking poles for balance and keep your front knee lined up over your front ankle.
Step 3
Lateral-walk to work the gluteus minimus and gluteus medius muscles. Lengthen your stride to slightly longer than normal. As you step forward, swing your leg out to the side and plant your foot on the ground. Bend your front knee, push off and bring your other foot up to meet your forward foot. Step out to the other side.
Step 4
Carry extra weight. The more weight you carry, the harder your lower-body muscles, including your gluteals, have to work. Carry a backpack with extra water bottles for added weight. Do not add more than 10 pounds to your pack, however, to avoid fatigue and muscle strain.
