Jogging is a good way to get some buttocks that look good on jeans and swimsuits. Jogging is a cardiovascular exercise for the heart and lungs that also burns calories to lose weight. Although you can not choose the points of your body where you want to lose weight and fat, in general when you lose weight will reduce the volume of the abdomen, thighs and butt. This helps to reduce the fat deposits of the backside that contributes to its flabby and large texture. The repetitive movement that is made when jogging also tones the three muscles of the gluteus that form the buttocks.
Trot three to five times a week to maximize weight loss. The more you trot more calories you will burn to reduce excess fat in the buttocks. According to the Center for Disease Control and Prevention, a healthy adult should do 150 minutes of moderate-intensity aerobic exercise or 75 minutes of intense activity a week. To lose weight you must exceed these standards. According to the American Council of Exercise it is necessary to increase the amount of time in which the exercise is performed in order to lose weight and avoid winning it again. Gradually increase miles or the amount of time you trot each week, the increase should not be more than 10%.
Run (sprint) to tone the gluteus. Running as fast as possible (sprinting) makes the gluteus muscle work the most, the largest of the entire body. Jogging is usually done at a moderate speed in which you are able to hold a conversation. Running at your maximum speed or very fast is an effort in which breathing becomes difficult and it is not possible to speak. Add runs to your workouts two or three times a week. You can make intervals in your routine, for example, jog for two minutes and then run for a minute, doing 10 repetitions of this circuit. Keep track of your times with a stopwatch. Alternatively you can add runs of 15 to 30 seconds in the middle of your trotting routine or at the end of this you can make a race to work intensely muscles.
Trota (jog) up and down hills to tone your buttocks. Training on a hill increases the intensity of your training, because running uphill is much more difficult than doing it on flat terrain. Going up a hill jogging also increases your heart rate and your breathing rate by burning extra calories for fat loss in general, including that of the butt. Jogging up the hill maximally contracts the gluteus maximus of the buttocks each time the leg makes a backward movement. Look for hills when you are jogging and climb it as fast as possible or try to do a structured routine in which you go up and down running half a hill for ten times.
Incorporate a weight training routine into your exercise regimen two or three times a week. Be sure to include exercises to tone the gluteus such as glute extension (hip extension), squats and scissors (lunges). Follow a healthy diet that is low to moderate in calories that meets your needs and has nutrient-rich foods such as vegetables, lean proteins and healthy fats. In each training you must include periods of heating and cooling.
Always consult your doctor before starting a new exercise regimen that could affect your health.