Say Hello to the Perky Booty You’re About to Have, Thanks to This Easy StairMaster Workout
The StairMaster is an excellent machine for toning and strengthening your glutes. Climbing stairs is a great way to build muscle because it bears the weight of your entire body as the muscles contract to pull you up above a resting point. Contracting muscles while they’re bearing more weight than they’re accustomed to is what makes them strengthen and grow. It’s called the principle of overload. The repetitive motion of lifting and propelling your legs forward targets the quadriceps, hamstrings, glutes, and calves.
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These are large muscle groups, so when you’re climbing quickly and firing those muscles, your heart rate is going to skyrocket, igniting a major calorie crush. Burning calories can help you lose fat and reveal those gorgeous muscles you’re building.
Here’s a fun and intense cardio stairmaster workout routine that can help you build a beautiful booty:
- Skip a Step: Booty and quad burner: Pick a lead leg step to over the second step to the third step. Bring your back leg up to meet the lead leg and then quickly step your lead leg up and over the next step to the third step again.
- Cross Over with a Lateral Leg Lift: This one really works the medial glute, or the outside of your hip. Turn sideways on the stairmaster and step up with your left foot. As you step up, lift your right leg out to the side. Step down with your right foot and then step up with your left foot again, lifting your right leg out to the side.
- Wide and Narrow Jump Squats: Cardio killer! Always make sure you’re landing softly and with control. Start with your feet together and then jump out to the sides, landing in a wide squat. Jump back to center and then jump your feet together again. Repeat this sequence for 30 seconds. Then, jump your feet out to the sides again, but this time land in a narrow squat. Jump back to center and then jump your feet together again. Repeat this sequence for 30 seconds.
Remember to always warm up before the workout, practice the moves on a very slow speed before really going for it, stay hydrated and cool down after the workouts, and don’t forget to stretch! If you’re unsure of form, consult a professional.
Here are some general tips to keep in mind when planning your diet to complement your stairmaster workout:
- Stay hydrated: Drink plenty of water before, during, and after your workout to keep your body hydrated and energized.
- Eat a balanced diet: Include a variety of nutrient-dense foods in your diet, such as fruits, vegetables, whole grains, lean protein, and healthy fats. Avoid processed foods, sugary drinks, and high-calorie snacks.
- Consume enough protein: Protein is essential for muscle growth and repair.
- Eat enough carbohydrates: Carbohydrates provide energy for your body.
- Avoid overeating: While it’s important to fuel your body with the right nutrients, it’s also important to avoid overeating. Consuming more calories than you burn can lead to weight gain.
Here’s a sample meal plan that you can follow:
| Meal | Food |
|---|---|
| Breakfast | Oatmeal with berries and nuts |
| Snack | Greek yogurt with fruit |
| Lunch | Grilled chicken with brown rice and steamed vegetables |
| Snack | Apple slices with almond butter |
| Dinner | Baked salmon with quinoa and roasted vegetables |
Remember to always consult a professional before making any significant changes to your diet or exercise routine.
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