To think if I run 30-40 km I should have a toned bum?

[imnotinterestedthanks]

I run 3-4 times a week approx 10km each time. This includes tempo and interval training so I really get a sweat on and don't just go at a steady pace. I am slim, but my bum is pretty flabby despite the exercise. What am I doing wrong? What more do I need to do?

[Sciurus83]

Most people I know who excel in this department do lots of squats and lift weights (I am not one of them!)

[DairyisClosed]

Running tones your legs not your bottom. Wrong exercise. Try dusts as suggested above. Planks also work.

[Mari50]

Running doesn’t tone your bum, in fact I’m not sure running tones anything much aside from calves maybe.
Squats and weight lifting seems to be the best way.

[PurpleSea]

I agree with squats. Personally, I don't know any "serious" runners who have great toned bums - most of them don't have an ounce of fat on them.

[FindoGask]

Running won't tone your bum on its own. Depending on how you run, you might not be engaging your glutes very much at all. Weighted hip thrusts, glute bridges, squats, split squats, and lunges will tone your bum.

[ambereeree]

Squats, deadlifts and running uphill very fast for short bursts will tone your bum. You need to make the muscle bigger to get a toned look.

[123Buckle]

I use resistance bands (look on amazon, about £5 or so). They often come with lists of exercises such as squats, lunges, glute bridges, hydrant kicks etc.

[unintentionalthreadkiller]

Squats squats and more squats.

[KirstenRaymonde]

You need weights. Running is one of the worst for body sculpting. Get lifting and squatting.

[boymum9]

You need to do weightlifting, as others have said squats, but also deadlifts, hip thrusts, weighted lunges!

[BlueBug45]

You need to do a mixture of strength training and flexibility as well as cardio if you want a toned body.

Running especially outside is good for weight control but you won't get toned just doing it.

If you really don't have time to do that then you should do circuits or HITT classes a couple of times a week plus stretching. The other alternative is to play a team sport in a league and do all the training as you will find they make you do a mixture of exercises while training.

[megletthesecond]

No, you need squats for that I'm afraid.

[Teacuphiccup]

I used to run the same as you and do yoga 4 times a week, I was very slim and toned but I didn’t have a bum and had terrible cellulite.
Then I starated weight training and I did squats and got big muscly thighs which helped with cellulite but then I changed my personal trainer and she got me doing heavy glute bridges and WOOW my arse is totally different. I have a big round bum now, people even comment on it.

Do glute bridges and don’t look back.

[MakeMineALarge1]

What is a glute bridge?

[NoFuckingRoomOnMyBroom]

I run & have a great arse-I also do squats & a bit of glute work at the gym though. Running alone is good for your thighs & calves.

[AlbertaSimmons]

Squat as if your life depended on it.

[thecatsthecats]

Squuuuuuuuuuuuuuats. Bum clenches when sitting.

My bum always does come back extra toned from when i go on a walking holiday, but that's all the hill-lunges, rather than merely walking.

[Teacuphiccup]

make

These. I still squat and do deadlifts and everything but these are what’s really made a difference to my behind.

[PoisonousSmurf]

Teacuphiccup. Is that using a 15kg bar? As others have said, you can only get a toned bum by doing weights whilst performing squats. So another exercise is to squat with a heavy weight.

[3stonedown]

As everyone has said you need squats, lunges, bridge holds etc. I was at parkrun at the weekend and noticed that everyone had quite a flat bum. Not in a mean way at all they all had amazing figures, just very small bums.

[HadronCollider]

Watch this video clip: starting at 15:21. Great booty firming excercises using a resistance band.

[Teacuphiccup]

I do it with 50kg

[Teacuphiccup]

My pt makes me do ten reps of 50kg (which is about body weight for me) with a three second hold on each one. Then takes the weight down to 20kg and I do ten fast pulses straight up.

Then I die, and when I’m resurrected we do it again. Repeat four times.

[MaudlinMews]

You need squats. I do mine everywhere and have a bum like two bowling balls so I'm told

Running just makes you lean and in my opinion a bit saggy as you get older.

[AuntieStella]

If running is your preferred exercise, then you can make it (a little bit) better for bum, and general strength/flexibility if you incorporate some serious hills and some trail running.

Runners can end up awfully tight in the legs and with very little flexibility. Improving that also improves your running. A Pilates class would certainly help, as might yoga.

I don't know enough about weights to recommend, but I do that glute bridge in Pilates class, so that might be a starting point.