Turn up the incline when walking on a treadmill to target the butt and maintain muscle mass.
For many people, their butt is their best physical asset. It should come as no surprise then that avoiding the loss of their butt is a priority when participating in an exercise routine. Choosing the right type of aerobic exercise is crucial for individuals who want to prevent decreases in butt size during exercise. Incorporating resistance training exercises that target the butt can also be useful when it comes to working towards this goal.
Understand butt basics. To avoid losing your butt during exercise, it is important to learn more about this body part and how it responds to physical activity. According to the American College of Sports Medicine, the butt is composed of a group of muscles -- including the gluteus maximus, medius and minimus -- and is primarily responsible for hip extension. As with other muscle groups, the butt is covered by a layer of sub-dermal fat stores, which often contribute to butt size. During aerobic exercise, as calories are burned, these fat stores may decrease in size, thus leading to a smaller butt. Losses in butt size may also occur as the gluteal muscles deteriorate -- which may occur during the aging process or by failing to participate in exercises that maintain muscle mass.
Choose the right type of aerobic exercise. While aerobic exercise does produce caloric expenditure and promotes weight loss, reports that certain types of aerobic exercise -- like stair stepping, walking or jogging uphill and pedaling a bike against steep inclines -- can all be useful when it comes to avoiding the loss of your butt. Working against these inclines makes it harder to extend the hip and therefore puts greater stress on the gluteal muscles, notes ACSM, thus preventing the loss of the butt. Individuals who have a hard time with this exercises may want to consider interval training, where they alternate between periods of rest and high-intensity inclines or resistance levels as their exercise tolerance increases.
Include resistance training. Weightlifting is crucial for exercisers who want to maintain butt size when working out. Be sure to choose resistance training exercises that target the butt -- such as squats, deadlifts, lunges, step-ups and hip thrusts -- to ensure optimal results in maintaining butt size. Choosing the right number of sets and repetitions of resistance-training exercises is also important during this process. The American College of Sports Medicine states that those who want to maintain -- and build -- butt size should perform three or four sets of six to eight repetitions of exercises that target the gluteal muscles to avoid losing your butt when working out. Be sure to choose weights that are heavy enough to make it difficult to perform the last repetition of the set. Resistance training should be done two or three times per week to prevent losing your butt when working out.
Items you will need
Treadmill/stair stepper/stationary bike