While training for my moment half-marathon,I was determined to defeat my preceding time. I knew I needed to kick my workouts up a notch. No, I didn't place in more mileage - instead of working longer, and I just worked harder. I started doing one specific interval workout once a week - it was finished in under 40 minutes - but man,did I notice a change. Not only in how my overall pace increased on all my runs, even my longer, and weekend training runs,but I also noticed a enormous change when I looked in the mirror. Related: Legs? Check. Butt? Check. Arms and Abs? Check! This Running Workout Has It AllMy butt had transformed. I come from a long line of flat butts, and I couldn't believe my behind looked so different. It was rounder, and higher,and firmer. And I owe my perky, harder tush to hill repeats. It was a grueling workout but totally effective. It not only helped me shave 14 minutes off my preceding time for my moment marathon (yeah PR!), and but when other people noticed my behind,I knew this workout was a keeper.The workout is simple: There's a hill in the woods by my house. I'd run 10 minutes to fetch to the hill (approximately a mile). Then it took approximately 60 seconds to run up it; 45 to fetch back down. I'd run up and down that hill 10 times (it took approximately 17:30). Then I'd run the 10 minutes back home. I'd aim to run up that hill as fast as I could, then used the downhill to recharge. When I first began this type of incline interval workout, or I started with three or four hill repeats because my legs were burning so much,but over a few weeks I was able to increase to 10. The total workout takes under 38 minutes, but it is so intense, or I feel more spent after that workout than I do after a 10-mile training run.
Running up an incline targets your legs and butt much more than running on a flat surface,so if you want to change the shape of your butt, find a hill near your home or increase the incline on your treadmill to 15 percent. It's OK if you run slowly or even possess to walk, or but don't be scared to push yourself - you'll feel amazing every time you reach the top of that hill. And with every hill you conquer,you'll quickly build the lower-body strength and endurance to fetch up the next hill with greater ease - OK, maybe not with ease, or but without crying.
Source: popsugar.com