It’s a strange thing, isn’t it? How even body shapes come in and out of fashion? But it does. And when it does, you’ll see that body shape infiltrate pretty much every aspect of the media.
Currently, big peachy bums are all the rage.
You hear about them in songs, often referred to as many things. Nicki Minaj ‘don’t want none unless you got buns hun!’ and Sir Mix-a-Lot ‘likes big bums and he cannot lie.’
We see tons of Insta pics sporting the voluptuous curves of the likes of the Kardashians.
This big booty bonanza is all but impossible to escape.
And while it’s important not to put too much pressure on yourself to fit into the latest body trend, many of us are definitely lusting over those peachy buns.
And so we head to the gym or tie up our running shoes and sprint to try and create a little extra jiggle as we wiggle.
But does running actually help you achieve those bootilicious buns? Let’s find out.
Is Running Good For The Bum?
Running comes with tons of great benefits. For starters, it burns fat and builds muscle. But is one of those benefits a big and bouncy gluteus maximus?
Well, kind of. It all depends on the type of running that you’re doing.
You see there’s a big difference between long-distance running and consistent short sprints. And each kind of run will affect the muscle fibers in your bum differently.
When it comes to these muscle fibers there are two different kinds.
- Type One – Slow-twitch fibers. These create nicely toned butts that will work well for long-endurance running.
- Type Two – Fast-twitch fibers. These create more muscular bottoms that can be used for sudden bursts of energy such as sprints.
Long Distance Runs & Bums
Now, I’m going to invite you to close your eyes and picture any long-distance runner ever. Did they have a fair bit of junk in the trunk? Probably not.
Distance runners using those type one fibers don’t tend to get big bums.
This is because the type one fibers tend to be a lot smaller. They work much better for endurance running since they use energy very slowly and evenly to allow you to keep pace.
When you begin a run, it is usually the slow-twitch fibers that are initially activated. And thanks to the additional blood vessels your muscles are fed more oxygen which keeps your endurance up.
The oxygen-feeding system is known as ‘aerobic.’
You’ve probably already heard of this term before since it is often used to describe multiple cardio exercises. Aerobic exercise is all about muscle toning.
So, if you’re going long-distance running most days, you will definitely have a strong and toned booty. But it won’t help you acquire those big cheeks that you may be aiming for.
Big Booty Sprints
If that voluptuous juicy booty is what you’re after, I’m sorry, you’re going to need to sprint. Sprinting activates those type 2 fibers which use a lot of energy quickly.
The type 2 muscle fibers in your butt are usually only activated during quick sudden bursts of movement which is why sprinting is the perfect option.
They tend to contain a lot fewer blood vessels since they don’t require excess oxygen to get you through the short burst of activity.
This is known as ‘anaerobic’ exercise. This is more similar to strength training where a flow of oxygen isn’t always required.
Because these muscles are much more subjective to growing in size, it means that regular sprinting can help you get that long-coveted bigger bottom.
The Ultimate Booty Sprint Workout
If you’re looking to make the most out of your sprints, and those wonderful glutes, then you’ll want to be sure that you’re doing the right things to get those muscles growing.
Below you’ll find my favorite routine that will help you grow a booty that will put all other booties to shame!
- Warm Up – It’s important to wake up all the muscles in your body before jumping straight into your sprints. So start by walking and increasing that to a light jog until you are nice and warmed up.
- Start Sprinting – Then you’re going to start sprinting for about 30 seconds. It’s important not to go all-out during the beginning. At this point, you’re looking for about half of your maximum effort.
- Recover – Next, you’ll give yourself a short amount of time to recover and catch your breath. Slow your speed right down to a fast walk or slow jog for the next minute or two.
- Start Sprinting – Another 30 seconds of sprinting now, increasing your effort level to around 70%.
- Recover – Again, slow down to a fast walk or slow jog for approximately one to two minutes.
- Start Sprinting – Another 30 seconds of sprinting at an effort level of 80%.
- Recover – Fast walk or slow jog for another 1-2 minutes.
You will then continue this at 80% for around 20 minutes. Try to do this exercise around 3 times a week.
If you’re looking for the kind of bum that will have Sir Mix a Lot looking at you with lustful eyes, it’s probably best to give up the long-distance running for now.
Long-endurance running will give you a very strong and toned booty but it won’t give you those larger curves you’re looking for.
Instead, it’s likely that you’ll need to get sprinting to activate the muscles that cause those round juicy buns.
If you stick to the workout provided above, I promise you that in no time at all, you’ll be joining Beyonce and telling people that ‘if you don’t have to jump to put jeans on you don’t feel my pain.’
In general, keep to outdoor running over treadmill running too since it is outdoor running that will help create those desired curves.
If you are sticking to a treadmill, opt for a high incline and this can help grow your glutes over longer periods of time.