A Treadmill Makes Your Bum Smaller

A Treadmill Makes Your Bum Smaller: Here’s How It Works

A treadmill makes your bum smaller—but how true is that? If you’re aiming to reduce body fat and reshape your backside, using a treadmill can be an effective part of your fitness routine. Combined with proper form, incline settings, consistency, and a healthy diet, treadmill workouts can contribute significantly to toning and slimming your glutes over time.

Let’s dive into how this simple piece of equipment can help you target one of the most stubborn fat zones—the bum.

1. A Treadmill Makes Your Bum Smaller by Burning Calories

The most direct way a treadmill affects your bum is through calorie burn. Whether you’re walking briskly or running, treadmill exercise burns energy and helps you enter a calorie deficit—the key to fat loss.

• Moderate walking burns around 200–300 calories per 30 minutes.

• Running burns even more, up to 500+ calories depending on intensity and your weight.

The more consistent you are with your treadmill workouts, the more fat you’ll burn—including around the hips and bum.

2. Builds and Tones Muscles in the Lower Body

While treadmills are often associated with fat loss, they also engage key muscles:

• Glutes (your bum)

• Hamstrings (back of the thighs)

• Quadriceps (front of thighs)

• Calves

This means a treadmill doesn’t just shrink your bum—it also shapes and lifts it. Over time, regular use of a treadmill can tone your lower body and enhance muscle definition.

3. Improves Posture and Core Engagement

Using a treadmill correctly can help strengthen your back and core, which improves posture. A stronger core and better alignment naturally pull in the belly and support an upright, tall walking or running form. This enhances the effects of your workouts, including how your glutes are activated.

4. Reduces Overall Body Fat

Spot reduction is a myth, but overall fat reduction through consistent cardio helps slim your entire body—including your bum. Regular treadmill workouts, especially paired with a calorie-controlled diet, will lead to fat loss across all areas, including the hips, buttocks, and thighs.

5. A Treadmill Makes Your Bum Smaller With Incline Walking

Incline walking is one of the best treadmill tricks to target your glutes.

• Set the incline to 3%–10% for walking

• The steeper the incline, the more your glutes, hamstrings, and calves are engaged

• Incline walking burns more calories and intensifies muscle work compared to flat walking

This uphill motion mimics hiking and sculpts the lower body faster than flat ground.

6. Interval Training for Faster Results

High-intensity interval training (HIIT) on the treadmill accelerates fat loss:

• Alternate between 1–2 minutes of brisk walking or jogging and 30 seconds of sprinting

• Perform this for 20–30 minutes, 3–4 times per week

Intervals shock the body into burning more calories—even after your workout ends—and help slim down stubborn areas like the butt and thighs.

7. Backward Walking or Jogging

For advanced users, walking or jogging backward on the treadmill targets different areas of the glutes and hamstrings. It’s a great way to challenge your balance and engage the back of your legs in a new way.

Start slow, use the handrails, and ensure your treadmill is set at a safe speed (around 1–2 mph) before increasing intensity.

8. Train for Longer Durations

To lose fat from stubborn areas like the bum:

• Aim for 45–60 minutes of treadmill exercise at moderate intensity

• Do this at least 3–5 times per week

Consistency over time will result in measurable reductions in fat and improvements in shape.

9. Add Strength Training for Better Results

Treadmill workouts are great, but combining them with strength training gives you the best results.

Here are a few glute-targeting exercises to add to your routine:

• Squats

• Lunges

• Glute bridges

• Donkey kicks

• Kickbacks

Do strength training 2–3 times per week to build muscle and lift your glutes while the treadmill helps with fat loss.

10. Focus on Good Posture While Walking

Form matters! When using a treadmill:

• Stand tall

• Engage your core

• Don’t lean too heavily on the handrails

• Take natural strides

Proper posture helps you activate the right muscles and reduces the risk of injury.

11. Stay Consistent

You won’t see changes overnight, but consistency is key. Use the treadmill:

• 3–5 times per week

• At least 30–45 minutes per session

Changes in body shape take weeks or months, but with commitment, you’ll see a slimmer, more toned bum.

12. Nutrition: Don’t Forget the Diet

Even the best treadmill routine won’t help if your diet is poor. You need to be in a calorie deficit to lose fat.

• Eat lean protein, vegetables, fruits, whole grains, and healthy fats

• Avoid sugar-laden snacks, sodas, and fast food

• Drink 8–10 glasses of water daily

• Avoid crash diets, which lead to muscle loss

13. Massage and Self-Care Can Help Too

In addition to treadmill training:

• Use anti-cellulite massagers or dry brushing to improve circulation

• Regular stretching after workouts prevents tightness and improves muscle tone

Final Thoughts

So, can a treadmill make your bum smaller? Yes—with the right combination of treadmill workouts, incline use, interval training, strength work, and diet, you can reduce fat and tone your glutes effectively.

A treadmill is a powerful tool to reshape your lower body. Stick with it, eat clean, and train smart, and you’ll see results over time.