Does Climbing Stairs Firm Your Butt?

Stair climbing is an easily-accessible activity that tones the butt. As with many exercises, stair climbing requires practice in short durations to increase your endurance and strength. Whether you choose to take the stairs indoors, outdoors, at work or on a machine at the gym, this movement will fire and firm your glutes.

This post appeared on Azcentral.com.

Stair Benefits

Choose the stairs instead of elevators or escalators to firm your butt, legs as you burn calories. According to Tufts Medical Center, a 135-pound woman burns approximately 163 calories in 20 minutes of stair climbing. The more calories you burn, the less fat is stored on your body and the easier it will be to see your firm backside. When you climb stairs for 20 minutes, you also improve your cardiovascular system. Your heart pumps out the oxygen-rich blood to fuel your lower body muscles for the workout.

Gluteus Maximus

The gluteus maximus is the main muscle in your butt. You feel this muscle when you put your hands in your back pockets. The glutes contract to extend your hip, especially when your upper leg bone passes more than 15 degree beyond your pelvis. For example, when you run and skip, the gluteus contracts to extend your leg behind you. To maximally activate the glutes, begin with your hip in a flexed position and move to a full extension. This action occurs with stair climbing. Your knee is flexed when you place your foot on the step. Your leg moves into a full extension as you straighten your leg and stand on that foot in preparation of taking the next step. When you begin a stair climbing routing, your muscle tissue grows and you may believe your butt is getting bigger. Once the fat burns off your backside and you continue with a healthy eating plan, your butt will be lifted and firm and still fit into your favorite jeans.

Flights

Climbing flights of stairs is sometimes an activity for fund-raising events or competitions; for example, such events are held at the Empire State Building, which has 1,577 steps. Even if such as feat is not within your capability, the American Council on Exercise says that stair climbing doesn't have to be extreme to be an effective leg- and glute-strengthening exercise. Use proper form when climbing the stairs. Land on the middle of your feet on the way up the stairs and keep your knees over your heels. As you descend, turn your foot out on a slight angle to keep your knees and heels aligned. Begin with a five- to 10-minute climb twice a week and gradually increase your duration and frequency.

Machines

If flights of stairs are not available, many health clubs have stepmills. This piece of cardiovascular equipment resembles a revolving staircase. The steps descend toward the floor as you climb in a stationary position. Hold onto the handrails for balance and set the speed slow until you learn the stepping technique. Then, increase the speed of your stair climbing to a level that leaves you slightly breathless, but at which you are able to carry on a conversation. Stationary climbing contracts the glutes in the same way as climbing flights of stairs, yet your knees are protected because you do not have to descend the stairs.

Cautions

Although stair climbing is an effective exercise, the activity is not recommended for everyone. If you have arthritis in your knees, hips or ankles, select a low-impact exercise alternative such as swimming or walking. Also, if you have balance problems speak with your doctor regarding the safety of stair climbing. Everyone should use caution and climb well-lit stairs with hand railings. Remove any objects from the stairs including throw rugs at the top and bottom landings. Keep your hands free from objects in case you need to grab the railings for balance.