Running on a treadmill is a great way to help your heart and whittle your waist, but it can also be a great tool to get a perky butt.

  1. Hilly workouts: The next time you hop on the treadmill, don't do your regular flat workout — add rolling hills into the mix. Adding inclines will both keep your workout interesting while also targeting your glute muscles. Try this treadmill workout with hills to work your backside.
  2. Walking lunges: Adding lunges to your treadmill workout help you warm up before a run. Walking lunges also have the distinction of helping you shape a perky, lifted backside. "It's a great way for women to tone the butt, to get that kind of shelf butt," says Jennifer Pattee, owner of Basic Training. "Normally you can't really spot reduce, and it's hard to really tone specific muscle groups, but that one works." To do walking lunges on the treadmill, slow the speed down to 2.5 or 3 miles per hour, and up the incline to 15 percent. Hold onto the handrails if you need help balancing.
  3. Go backwards: Don't lower that incline just yet: you can work your backside even further by walking backwards on the treadmill. Turning around helps strengthen your glutes as well as calves and quads. Lower the speed to a very slow walking pace (2.5 miles per hour) and grab onto the handrails before you turn around.