How to Use an Elliptical to Tone Buttocks

Many people focus on a particular part of their body as they use an elliptical trainer. The growing popularity of elliptical machines is due to the fact that one can tone and slim specific muscle groups, such as the buttocks. You can tone your buttocks for swimsuit season or a vacation when you use specific programs on an elliptical.

Instructions

Difficulty: Moderate

1. Stretch your leg muscles and buttocks before you use an elliptical for toning work. A few minutes on a stationary bike and a quarter-mile on a treadmill will loosen your muscles for elliptical work.
2. Attach heart rate devices to your hands and waist before you use an elliptical to tone your buttocks. You should follow the pulse chart provided by your elliptical to prevent cardiovascular problems during toning exercises.
3. Build up to full speed slowly on your elliptical to tone your buttocks. You should not discontinue this practice as you get more experienced on the elliptical because it provides a natural warm-up for your buttocks.
4. Focus your attention on the specific muscles in your buttocks while you use an elliptical. You need to drive down on the machine's foot pads, starting from your buttocks down through your legs, to tone these muscles. Be sure the stride of the machine allows you to extend your leg fully.
5. Lock your buttocks into a stationary position by keeping your back straight during elliptical training. The temptation to let your buttocks drift away from the machine will cause back problems while minimizing toning benefits.
6. Eliminate strain on your buttocks by running long distances at low resistance levels on an elliptical. Short bursts at high speeds do not provide enough work for your buttocks to tone these muscles.
7. Isolate the muscles in your buttocks by running in reverse on an elliptical. A focus on running forward at the gym will not tone your buttocks, because the quadriceps and lower leg muscles are used in forward movement.
8. Develop an extended cool-down routine that helps keep your buttocks from cramping after using an elliptical. A mixture of leg stretches and light treadmill work will keep your upper legs warm after a rigorous training session.

Tips & Warnings

• Limit the amount of elliptical work done weekly in order to tone your buttocks the right way. The muscles in your back, buttocks and upper legs will constrict with daily work to the point of serious damage. A schedule of 15- to 20-minute sessions four times a week will help you tone buttocks without physical problems.