You’ve probably seen professional cyclists looking fabulous in their cycling shorts. And now you’re wondering, will an exercise bike tone my bum like that, too?
Regular indoor cycling can surely enhance your butt. That’s because your gluteal muscles help extend your hips to perform the pedalling motion. Constant biking targets your glutes and, eventually, makes them less saggy.
There are other reasons why this cardio machine is excellent for toning your bum. You can apply a few cycling tips to make this fitness dream a reality. Keep reading and find out the secrets to getting that rounder booty!
How can an Exercise Bike Tone My Bum?
The best way to answer this is to identify the muscles of your lower body and understand their role while you’re cycling. The pedalling action mainly involves your hamstrings and quads. Your calf muscles support your thighs as well.
Meanwhile, your butt muscles, also called the gluteus maximus, extend your hips as you step on the pedals. Your gluteus minimus and gluteus medius also help by moving your hips laterally and outwards. Both butt muscles support your legs, too, as you activate your gluteus maximus.
In time, this constant muscle activation will give you a tight butt. There are 2 other reasons why exercise bikes work for toning your bum muscles.
Encourage Weight Loss
Moderate-intensity cycling for 30 minutes can burn 210 to 294 calories according to Havard Health Publishing (2021), depending on your current body weight. Doing this regularly for five days a week can help you lose weight. As a result, you’ll reduce your body size and allow muscles to show. Getting a leaner body naturally makes your butt look tight and more defined.
Boost Fat Loss
Once you achieve your ideal body weight, you’ll start working on your muscles more, resulting in higher fat metabolism. That means you’ll burn fat deposits, including those stored in your butt area. With reduced fat mass, your bum will not be as jiggly.
How Should I Cycle to Tone My Bum?
The key to getting your dream butt through cycling is to know how to use and set your stationary bike. Before you start pedalling, here are 5 bum-lifting tips you should do.
1. Make the correct indoor bike seat adjustments.
Your cycling routine should feel comfortable throughout if you want to tone your buttocks through an exercise bike. Otherwise, you will be less motivated to exercise regularly. Improper machine adjustments can also target the wrong muscles or increase your risk of injury.
So, start with adjusting the bike seat. Stand beside the saddle and adjust its height to your hip level. If you are still looking for a stationary bike, choose a model with user-friendly adjustment options.
The NordicTrack Commercial S22i Studio Bike is a good example. Its seat post has height markings for easy readjustment. When choosing your bike, pick one with a saddle that’s not very hard or soft, too. Make sure it completely supports your bum to keep you comfortable.
2. Adjust the handlebar to achieve the leaning posture.
If your handlebar is too high, you’ll be sitting upright and targeting your quads and hamstrings only. When it is too low, your upper body will be too compressed, almost in a slouching form. This position only puts unnecessary pressure on your groin, shoulders and lower back.
The ideal handlebar adjustment should be close to your seat height. For accurate adjustment, hop on the bike. Then, adjust the handlebar from here. Your upper body should be leaning forward slightly. This leaning posture allows you to bend from your hips during exercise, keeping your glute muscles engaged. Keep your back straight, and do not lean too much to avoid neck pain.
3. Observe proper foot placement while cycling.
To tone your bum using an exercise bike, keep your feet parallel to the floor and flat on the pedals. It’s best to use the pedal straps to maintain this foot position no matter your cycling speed. Remember to push down the pedal hard each time to target your gluteal muscles more.
4. Cycle at higher resistance levels.
The best tip for toning your bum is to optimise the resistance settings of your exercise bike. Boosting the resistance makes pedalling difficult, though. However, higher workout intensity also makes your glute muscles work harder.
If you’re a cycling beginner, don’t overexert yourself and exercise at the highest resistance level. It will only injure your body and prolong your recovery time. Start slow and progress gradually. As you cycle with higher resistance, minor tears occur within the muscle fibres, encouraging them to develop in size. It’s a normal process that emphasises your need to rest between workouts to give muscles time to heal.
5. Choose to work out on a spin or upright bike.
It will be hard to get a toned bum from a recumbent bike where you’ll be sitting in a reclined position. A better option is a spin or upright bike. Aside from encouraging the correct leaning posture, these bike types allow you to pedal while standing.
This hovering movement pattern can significantly improve your bum shape. If possible, find a bike with hill-ride or incline mode, too. This feature can easily replicate outdoor cycling to make your glutes work more.
6. Exercise consistently.
A dream bum does not happen overnight. So, as some would say, be ready to work your butt off! Create a workout schedule that you can follow religiously. Doing other gluteal exercises to keep your motivation up will also help.
An exercise bike is a versatile machine, for sure. Aside from letting you burn calories for weight loss, it also tones your muscles, including your bum. This post on what muscles get worked on stationary bikes may interest you.
However, a firm, shapely butt needs more than whimsical pedalling. So, see that you get your bike settings and form right to target your gluteal muscles. Choose the right stationary bike that’s comfortable to use daily, too. With regular cycling workouts, you’ll achieve a bum you’ll be proud of in no time! If you want to find out if treadmill workouts can help you build glutes, you can check out this article.
1. What causes a saggy bum?
Our gluteal muscles naturally start wasting as we age, causing them to droop. But there are also other reasons. For instance, a saggy bum can be a side effect of post-pregnancy and weight loss. Long hours of sitting at work and unhealthy eating are also contributing factors.
2. How can I prevent sore butt while indoor cycling?
To prevent a sore bum while indoor cycling, ensure an ergonomic bike set-up to avoid aches from cycling. Sit properly and observe proper biking posture always. Also, consider wearing padded cycling shorts or replacing the seat with a more comfortable saddle.
3. What other exercises can I do to lift my butt?
The step-up exercise is a usual go-to for enhancing and toning the bum muscles. You can do this by climbing the stairs or stepping up and down a sturdy chair, plyometrics box or aerobic stepper. Try doing the hip raise and leg curl with a Swiss ball, too. Or, if you have a pair of dumbbells, do the single-leg deadlift or the single-arm swing.
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