Does walking make your bum bigger or smaller?
Walking doesn’t usually make your bum muscles big and stronger as you’re not normally actively engaging your glute muscles with every step. Whilst there are certainly exercises that you can do to engage your glute muscles during a walk, it’s not the most effective use of your time if your goal is to build your glutes and have a full, round bum at the end of all your hard work! Walking is a great low-impact exercise if you’re looking to tone your body and burn a few calories whilst you’re at it. If you truly love walking or need a low-impact form of cardio (for example, due to an injury) you can definitely still use walking to boost your glutes.
As for the question, will walking make your bum smaller – it’s definitely possible! Walking burns calories, so if you’re overweight you might experience fat loss from your bum as an unintended side effect from walking. No matter the exercise, it’s impossible to spot-reduce fat from your body: even doing 100 sit-ups won’t mean you’re going to lose weight from your stomach. If you’re overweight and want to shed some lbs without losing your bum, check out our helpful guide here on how to do so.
How to build glutes with walking
1. Choose uneven, hilly terrains for walking
By opting for hilly routes, your legs and glutes will have to work harder, meaning that your legs will engage your glutes more for support. Another great surface for engaging the glutes whilst walking is sand, as the irregular texture demands more balance from the body. So, if you’re lucky enough to live near a beach, take advantage of it for an upgraded walking workout! Some celebrity A-listers even swear by beach running for perfect pins: if it’s good enough for Hollywood, it’s good enough for us!
2. Squeeze your glutes
Yes, really! Sometimes all it takes to activate the glute muscle is a good squeeze! Engage your glutes from time to time to keep them active whilst you walk and burn calories. Not only does this avoid glute amnesia, but it can also help engage your glutes and involve them in the exercise.
Does walking tone your legs and bum?
Hmm…not quite! When it comes to your fitness regime, walking is a great low-impact exercise for burning calories, but it doesn’t offer much when it comes to toning and shaping your bum. Shaping your bum with exercise is a long process, and one which involves spot targeting the glute muscles and performing innovative exercises to isolate and shape the glute muscle.
Nonetheless, walking has its benefits, especially when it comes to your physical health and wellbeing. You should incorporate walking somewhere into your exercise regime, as the benefits of taking regular walks are numerous:
Better mental health
Regular walking has been reported to improve self-perception, self-esteem, sleep, stress, anxiety and fatigue – just to name a few! The body and the mind are intrinsically connected: did you know that physically active people have up to a 30% reduced risk of becoming depressed? Physical activity is also highly recommended for those struggling with depression in aiding a full recovery.
Reduced body fat
Walking burns calories, so if you regularly choose the stairs over the lift, you can burn up to an extra 100 calories a day! If you want to lose weight slowly, walking is a great way to begin.
Improved mood
Walking releases feel-good endorphins, improving your mood and overall wellbeing.
Boost energy
When you walk, you stimulate the blood flow in your body, making you feel more energised and focused. Whilst the idea of taking a walk during your lunch break at work might seem counter-productive, it can actually help your productivity in the afternoon, leaving you less tired at the end of the day!
Top exercises that are good for your bum:
If your goal is a round, shapely behind, you’re going to struggle to develop your glute muscle simply through walking alone. We recommend adding some strength-training into your workout if you really want to see concrete results. When it comes to adding volume, the key is to perform these moves with weighted resistance.
Deadlifts
Deadlifts are most effective when you add substantial weight. This move fires your glutes and strengthens your lower back at the same time – don’t forget that a toned back will also give your figure create curves and make your peach pop! Read more about deadlifts for growing glutes.
Crab Walks
If you’re not at an advanced enough level yet for heavy weights, crab walks are a great way to add resistance to your lower body regime, especially if you’re a beginner. Simply select an appropriate resistance band for your strength level and add a couple of sets of crab walks to your regime. Don’t know what a crab walk is? Check out this helpful video.
Curtsey Squat
So, we all know the benefits of a good squat for our glutes, but there are actually lots of different types of squats designed to target and work each of the three gluteal muscles. Curtsey squats are great for building your booty, as they target both the gluteus medius and your sides, giving your bum that juicy, round shape. Check out this video here for tips on how to perform a curtsy squat correctly.
Donkey Kicks
Whilst strength training is important, it’s also essential to add some leg lifts into your bum routine. Donkey kicks are essential for getting that pert, insta-ready perky bum – and they’re super easy to perform! To perform the perfect donkey kick, take a look at our guide to donkey kicks here.
For more inspiration on creating a kick-ass (literally) booty workout, check out our top moves here.
Verdict?
Walking shouldn’t be shunned from your exercise routine altogether – the benefits of regular walking for the mind and body are substantial. However, when it comes to your glutes, a blend of targeted strength training remains the best way to build that perfect peach.
