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Weak Buttocks? Best Exercise Machine for Over 50 to Strengthen Glutes

Are your buttocks starting to get a bit too flat and saggy? There are several exercise machines for people over 50 to tone their glutes while burning body fat. These machines are available at most gyms and will:

  • strengthen the glutes;
  • improve shape and firmness;
  • help keep the buttocks gravity-defying (so that they don’t sag);
  • and help improve skin texture (because as the buttock muscles become fuller underneath the skin, it causes the skin and adipose tissue above to pull more tautly – and therefore become less crepey).

Perhaps the best exercise machine to tone buttocks while also burning fat is the cardio vertical climbing machine – such as a VersaClimber or Cascade Climber. I prefer this method because it helps tone buttocks muscles while, at the same time, burning fat cells for caloric energy.

The other excellent aspect of this particular piece of vertical climbing equipment is that it’s often under-used at the gym so you probably won’t have to wait for it.

Many Choices of Exercise Machines to Tone the Buttocks

The lower body is a collection of large muscle groups that many people neglect, but it’s important to work your thighs and glutes because of health and aesthetic benefits.

There are several ways (see photos below) you can train your buttocks and lower-body muscles – with or without weights, at home, or in the gym:

  • One method to tone your lower body – and your buttocks in particular – is through free-weight exercises such as squats, reverse lunges, hip thrusts, single-leg bridges, or the landmine sumo deadlift.
  • Another popular method at the gym are glute isolation “donkey kick” machines.
  • I’ve also found it particularly useful to do a cardio-climbing vertical machine for 10 to 20 minutes.
exercise examples to tone buttocks
Just some of the exercises that tone buttocks – smith machine deadlifts, donkey kick machine, and banded bridge hip thrusters.

Using the Cardio Climbing Exercise Machine for a Better Booty

A common mistake people make when attempting to tone the buttocks is exclusively using too much resistance.

The glutes are a muscle group that respond positively to a variety of stimuli and training methods, including lower resistance combined with a higher number of repetitions. A cardio climbing machine makes an excellent solution.

What follows are tips for doing a cardio climbing machine correctly – as well as bonus exercises that are particularly effective for strengthening, firming, shaping, and lifting the buttocks.

Be sure to see the video lower within this article to understand how the moves are performed safely and for maximum results.

Here are my tips for getting the best results from a cardio climbing machine – and by “best results” I mean utilizing fat cells for energy while also toning the buttocks:

  • Lean into the machine so that your nose almost touches.
  • Keep your spine long and try to keep your shoulders pressed down away from your ears.
  • Keep your navel pulled in, your pelvis centered, and your glutes slightly active.

Vary your grip to whatever is most comfortable on your shoulder joints:

  • Your palms can face away from you or toward you (I do both).
  • Your hands can rest at the innermost part of the handle, or, the outermost.
  • The handles themselves are adjustable! You can push the button to release the handle and move it to whatever notch feels best.

Most importantly, vary your range of motion:

  • short and choppy;
  • medium-range;
  • or full, exaggerated range of motion (great for toning the buttocks)!

Be mindful of your knees. There should be no pain. You can experiment to see what feels best on your knee joints:

  • you can keep your feet on the innermost part of the pedal, or, the outermost;
  • and you can keep the weight of your body centered in the soles of your feet (instead of rolling your bodyweight to the very outside or very inside of your soles.

How Cardio Climbing Appears When Done Properly (and 13 Bonus Exercises!)

Hopefully, there should be velcro foot straps on the pedals of your cardio climber. I like to keep mine reasonably snug.

Check out this video. Be sure to watch to the end so can see bonus exercises to tone your buttocks:

  • Cardio Climber (I’m using a Cascade Climber lately, but a VersaClimber or other brand works well, too.)
  • Dumbbell Frog Pump
  • Dumbbell Bulgarian Split Squat
  • Walking Lunge
  • Single-Leg Bridge with Opposing Band
  • Single-Leg Banded Hip Thrust
  • Jump-Up
  • Barbell Hip Thrust on Stability Ball
  • Banded “Monkees” Walk
  • Kettlebell Step-Up
  • Stationary Forward Lunge on Platform (allows for greater depth!)
  • Kettlebell Front Squat
  • Side Leg Lift (resistance band is optional)
  • Bunny Hop

Athletes are in the habit of using the terms “bridge” and “hip thrust” interchangeably; however, bridge usually means your back is on the floor, but during a hip thrust your back is usually on some type of elevated platform.

The purpose of that frog pump, by the way, is to help keep the quads out of it. For frog pumps, don’t go too heavy on the weight. Focus on form and quality of contraction instead.

Strong Glutes Help Prevent the Negative Pelvic Tilt

Another important benefit to having tone buttocks is that it prevents your pelvis from being misaligned.

Strong buttocks help keep a pelvis centered and this is imperative to help prevent lower-back “throw-outs.”

Not only that, but a centered pelvis also helps prevent groin pulls or knee issues.

exercise machines tone buttocks
Top: donkey kick machines come in two primary varieties – pushing your foot toward the back wall, or, pushing your foot up to the ceiling. I slightly prefer the ceiling version. Tip: to get the most results out of donkey kicks, pause at the top of each rep while creating a peak, 2-second muscular contraction. This will absolutely help to tone your buttocks! Bottom: Hip thrust machines come in many varieties. Pictured here is a free-weight option that allows for both plate loading and resistance bands.

Men Need Tone Buttocks, Too

I don’t quite understand the reasons why, but most men just don’t train their glutes enough.

If you drive a car, watch tv in bed or in a recliner, or sit at a desk, then you are at risk for a saggy bottom.

I’m guessing that one reason many men neglect buttock exercises is that they tend to just concentrate on those muscle groups that one can see easily when facing a mirror. Well, trust me, there is an entire posterior chain of muscle groups back there that is not only important, it’s most important.

The health of your spine and posture depend on the posterior muscle chain, and that includes buttocks.

Tip for Toning Buttocks Effectively

If you really want to see your buttocks change for the better, I have a final tip.

The glute muscles engage best, I have found, when there is a committed mindfulness during the exercise. The quadriceps are notorious hogs, and will do all the work if you let them!

By staying deeply focused during the movement – and concentrating on initiating that movement from the glute muscles firstly – you will see and feel the best results.

Dieting Your Way to Better Buttocks

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