How To Build Your Bum Outdoors

If you come from a long line of small butts then 2016 is not your friend. Blame it on Kim K and the rise of the pear shape cover girl, but we no longer workout to shrink our behinds but rather to grow and shape them.

When it comes to creating that desired peach shape, squats and Pilates offer beneficial results. However if you are sick of being indoors and want to add some variety to your workout, there is one word to live by - INCLINE. 

Head outdoors and find a hill. Now we don’t mean a measly little incline, we are talking the kind of hill that makes you sweat just by looking at it. Alternatively, find a sand dune, which will offer an even more intense workout.

Run up the hill, and we mean RUN and really get the heart racing, using the downhill run to recharge. Do this for around 30 minutes. Ensure you push yourself and make progress by timing how long it takes you to run up the hill each time. You should be shedding seconds from your run each week.   

Incline runs target the butt significantly more than running, which can actually have the opposite effect and shrink your behind as opposed to adding muscle mass. Over time, not only will you shape your backside, but you will shed inches off other areas of the body as incline running offers the perfect cardio workout.

If that is not enough to convince you, the bursts of energy needed to run up the hill and the downtime used to make your way down means you are incorporating high-intensity interval training (HIIT) into your workout, which will ensure you continue to burn calories long after you have completed your session.