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Bliss Life

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Take a Hike

Jun 13, 2012 04:35PM

Photo courtesy of stock.exchng

Written by Kate Thomas

Are you sick of sweating it out on the treadmill or killing it on the bike? Why not try something new? Mix up your routine and schedule with a hike this weekend. Not only will you get out of the city and into beautiful, fresh surroundings, but you’ll also leave your everyday stressful environment behind boosting your energy levels for the following week. Not to mention, the benefits for your butt are endless. Read on to find out how to get that phenomenal heinie in the great outdoors.

The Science

Your bottom consists of the gluteal group: the gluteus maximus, gluteus minimus and the gluteus medius. The one you really need to care about is the maximus, as it sits closest to the surface of your booty and contributes the most to its shape. Your ‘glutes’ are responsible for extending your leg backwards and laterally as well as stabilizing your hips. Hiking creates these motions.

Uphill Hiking

Hiking uses the same motion as doing squats and lunges and the steeper the hill the more you will work your gluteal group and the higher you will raise your heart rate. To ensure you get a solid workout, look for trails with stairs or natural rock formations appropriate for climbing.

Walking Lunges

Walking lunges are going to make your gluteus maximus burn and give you one seriously perky bottom. Take longer steps, approximately one leg length in front of you, and bend your front knee bringing your back knee within an inch of the ground. Push up your back leg bringing it to join your front leg and repeat. Walking poles can help with balance and make sure you do not bring your front knee any further forward than the tips of your toes.

Lateral Walk

Even though your focus is on your maximus glute, don’t forget the minimus and medius with this fun walking technique. Take a longer stride than normal and swing your leg out to the side as you do. Bend your front, planted knee, then push off your back leg to bring it to join the front leg. Feel the burn.

Pack the Backpack

The more weight you carry the harder you will work. Add some extra bottles of water to your backpack but don’t exceed 10 pounds. You don’t want to fall over backwards with fatigue before you get home.

Trying new ways of exercise keeps you from getting bored with your regular fitness routine. Try these tips and enjoy the summer sun all while getting a better booty!