Last Updated On June 10th, 2020
Maybe you know that riding an exercise bike is a great cardiovascular workout, but did you know that it’s also great for your bum? Read on to learn how stationery bikes work your gluteal muscles and how to maintain proper form for the most bum benefits!
Bums and Exercise Bikes
These muscles are comprised of three different muscles, the gluteus maximus (as the name suggests, the most prominent), the gluteus medius (located in the upper glute area), and the gluteus minimus (the smallest of the gluteal muscles). These muscles are primarily in charge of extending your hips and moving your legs away from your body. They also give stability and full-body support in various everyday movement. When you ride an exercise bike, you are exercising all three areas of your bum in a way that shapes and tones without adding bulk.
Gluteus maximus
This muscle helps you extend your hip as you pedal. It is one of the major muscles that are strengthened when you cycle.
Gluteus medius and minimus
Both these muscles are hip abductors and work to rotate your hips outward in a a lateral motion. Where the gluteus maximus provides power, the medius and minimus provide stability.
Proper Form
1. Correct Foot Position
Because your gluteal muscles work in conjunction with your quadriceps and hamstrings when you cycle, foot position is extremely important. Make sure to keep the soles of your feet parallel to the floor below you. If you dip your toes or your heels, you will move the primary movement from your bum to either the back of your legs or the front of your legs. To make it easier to maintain correct foot position, choose a stationary bike with foot baskets or clipless pedals.
2. Correct Seat Position
You can also affect which muscles you are working by the angle in which you sit on your bike. Sitting straight up will make you work your quadriceps or your hamstrings. However, tilting your body slightly forward will make your gluteal muscles work harder. Tilting too far forward and leaning on your handlebars can strain your upper body and neck, so try to avoid that.
3. Stand Up Pedaling
To maximize a glute workout on your exercise bike, up the resistance and stand up for a simulated uphill climb. When there is more resistance, your legs will have to work harder with the back half stroke, which works your hamstrings and gluteal muscles. Keep the correct foot position and hold your body steady (no rocking back and forth). This action isolates your bum muscles, and it won’t take long for you to feel the delicious burn. If you’re new to this, it may feel very uncomfortable, but hang in there! Your muscles will get used to it, and you’ll be able to climb for a longer period of time with less and less discomfort. Stand up pedaling, or riding out of the saddle, allows your gluteal muscles to fully contract and to assist your hamstrings more effectively.
Interval Training
To maximize cardiovascular benefits, and to incorporate more stand up pedaling, ride your exercise bicycle in intervals of moderate seated rides with strenuous stand up climbs.
If you want a better bum that is more toned and less jiggly, then try to incorporate exercising on a stationary bike two to three times a week. Riding an exercise bike can work all your gluteal muscles, but to optimally do so, you must remember to have proper feet and seat position, as well as to incorporate stand up pedaling and interval training.
You’ll have the perfect bum in no time!