Skip to content

Does An Exercise Bike Tone Your Bum? Find Out Here!

You might think that using an exercise bike would tone your bum, but according to new research, it could actually cause it to get bigger.

A study published in the Journal of Sports Sciences found that people who use bike for exercise in 30 minutes three times per week for 12 weeks experienced a significant increase in their waist circumference.

The researchers believe that this was because the bikes were too hard for the participants to pedal.

If you want to burn fat and tone your bum, then you should consider using an elliptical trainer instead.

These machines are much easier to use and allow you to burn calories while working out.

Ellipticals also help with weight loss by improving cardiovascular health.

They can be used as part of a fitness routine or simply as a way to stay fit during periods when other forms of physical activity aren’t possible.

The best thing about these types of workouts is that they’re easy on the joints and don’t require any special equipment.

You just need some space where you can work out without being disturbed.

So if you have no access to a gym, try one at home!

What muscles does the exercise bike target?

Body workout exercise bike are an excellent way to get fit and stay healthy.

They are also a great way to burn calories and build strength.

If you are new to exercising, then you might be wondering what muscle building does the exercise bike users work out. 

An exercise bike targets all major muscle fiber groups including:

  • Quadriceps
  • Hamstrings
  • Glutes
  • Shoulders
  • Triceps
  • Chest
  • Abdominals
  • Back
  • Core

In addition to targeting those areas, the exercise bike will also strengthen your heart and lungs.

It’s important to remember though that not everyone has equal levels of flexibility.

Some people may find that certain exercises are more difficult than others.

This means that you’ll probably health benefit from doing different kinds of workout routines depending on how flexible you are.

For example, if you have tight hips, then you’ll likely do better with leg extensions rather than cycling.

However, if you have loose hips, then you’ll most likely prefer cycling over leg extensions.

That said, there really isn’t anything wrong with trying both. It’s up to you which type of workout suits you best.

How Long it Takes to Build Up Muscles on an Exercise Bike?

When you first start riding an exercise bike, you won’t notice any changes right away.

But after several months of consistent training, you’ll begin to see results.

According to experts, building lean outer muscles takes anywhere between six and eight weeks.

During this time period, you’ll experience increased endurance and improved stamina.

As well as burning extra calories throughout the day.

To ensure that you achieve maximum body benefits, make sure you stick to a regular schedule.

Try to ride for 20-30 minutes every single day. This will keep your body conditioned and ready for action.

Once you’ve reached your goal level of fitness, you can continue to train even harder.

And eventually, you’ll reach a point where you feel like you could go forever.

How much weight can you burn Riding an exercise bike?

Exercise bikes are a great way to get fit and stay motivated.

They also provide a great workout without having to leave home.

There are many factors that determine how fast you lose weight.

One factor is how often you exercise. The higher your frequency, the faster you’ll shed pounds.

Another factor is how long you spend in each session.

If you only take 30 seconds per minute, you’ll burn fewer calories than someone who spends 60 seconds per minute.

Finally, another key element is intensity. You’ll burn more calories if you push yourself hard enough.

You should aim to maintain a high intensity during workouts so that you’re constantly pushing against pedaling resistance.

The amount of effort required varies based upon your current fitness level.

A beginner would need less energy while a seasoned athlete needs more.

Regardless of whether or not you are currently working out regularly, it never hurts to increase your activity level.

Even just 10 additional minutes of cardio daily can help you lose weight. 

How can a stationary bike tone your stomach?

Stationary bicycles work by providing constant level of resistance.

This makes them ideal for toning muscles such as the abs, glutes, quads, hamstrings, calves, back, shoulders, arms, chest, neck, and core.

Because they require little movement, these machines allow you to focus entirely on exercising specific parts of your body.

With no moving parts involved, you don’t risk injury when using one.

Our abdominals contract at different rates depending on their position within our torso.

For example, abdominal muscle contraction occurs primarily around the navel area.

While contraction occurs mostly along the sides of the abdomen.

By focusing on contracting those areas separately, you can effectively strengthen your entire midsection.

In addition to targeting individual muscle pain, stationary bicycling helps build strength across multiple joints.

When you perform exercises with weights, you have to lift the load up over your head.

But because there’s nothing above your waist, you end up doing most of the lifting with your legs.

However, when you pedal a stationary bike, you engage both sets of major muscle groups simultaneously.

Your upper body lifts the pedals, which then forces your lower half to do its part.

This means that you’re able to develop stronger leg muscles while still building overall strength.

As a result, you may notice that your thigh muscle feel firmer after riding a stationery bikes.

Do You Know The Glute Basics?

The glutes are the largest muscle in your body. They are located on each side of your hip flexors joint and help you stand up straight and move around.

These powerful muscles play an important vital role in stabilizing your spine and pelvis.

Gluteus maximus originates from three bones:

  1. Iliac crest
  2. Sacrum
  3. Greater trochanter

It inserts into the femur bone via two tendons.

The other gluteal muscles include minimus, medius, and intermedius.

All four largest muscles attach to the ilium bone, but differ in size and function.

They also vary in terms of how much force they generate.

Some people use this information to target certain body muscles through exercise routines.

If you want to improve your posture, you might choose to train your glutes first.

Then, once you’ve achieved optimal balance, you could add some strengthening exercises for your hips and knees.

Or, if you’d like to reduce stress on your knee joints, you could start off with quadriceps-focused training before adding hamstring exercises.

You should always consult your doctor or physical therapist about any new workout routine.

He or she will be able to determine what type of program is best suited for your needs.

Favorite exercise for the glutes?

A great way to work out your glutes is by performing squats.

Squats are considered one of the best full-body workouts available today.

Not only does it toned butt muscles, but it strengthens your legs, improves your cardiovascular health, and increases flexibility throughout your whole body.

To get started, simply place your hands flat against a wall behind you.

Next, step forward until your shins make contact with the wall.

Now squat down as far as possible without losing form.

Once you reach the bottom position, slowly return back to standing upright position.

Repeat 10 times per set.

What are some benefits of using an exercise bike?

An exercise bike provides many different types of resistance setting.

For example, you’ll find bikes equipped with low-, medium-, high-, and even variable levels of resistance.

Each level offers varying degrees of difficulty.

So whether you prefer cycling indoors at home or outdoor bikes during outdoor rides, you’ll likely enjoy the experience.

Another loads of benefit of using an exercise bike training plans is that it allows you to focus more attention on your core than traditional weightlifting equipment.

When lifting weights, you have to concentrate on keeping proper form.

But when working out on an exercise bike, all you need to worry about is maintaining good technique.

That’s because there isn’t anything heavy attached to your feet.

Instead, you can pedal away freely.

And since most exercise bikes focus to equipped with adjustable handles, you won’t have to struggle to maintain correct positioning.

Finally, another advantage of using an exercise bike over free weights is its ability to provide continuous motion.

This means that you don’t have to stop after every rep.

As long as you keep pedaling, you’re still getting results.


It is one of the most important pieces of exercise equipment that you should look into buying if you are looking for a way to tone your bum muscle mass.

It’s even better if you can afford to purchase a high-quality spinning bike.

The exercise bike can be used for lower body exercises, abdominal exercises, and even cardio exercises.

It really is one of the best pieces of exercise equipment that you can purchase.

You will not regret the investment.


Randy Lucas

Randy here - Fitness enthusiast and avid runner - besides running I also love playing with my two German Shepherds Peter and Bruce - oh and I love cooking. I am the Webmaster over at where I ramble about all things fitness in an effort to make the world a healthier place.