Some of the most stubborn fat you’ll lose is in the belly! It’s little wonder that so many of us look for proven ways to burn it off and tone up our abs! But does an exercise bike tone your stomach?
Riding an exercise bike is great for toning your abdominal muscles and working up a sweat, which means you’ll lose belly fat. The way you use an exercise bike, too, can help you burn belly fat and tone your stomach muscles quicker. Let’s explore how you can start burning calories and working those core muscles.
Why Is a Stationary Bike Great for Toning My Stomach?
Cycling naturally works your core, which includes your abs. While cycling won’t build muscle in your core, you can use these muscles to better tone your stomach. The stronger your abs and core, the more you’ll pedal.
As cycling is a low-impact exercise, it’s great for improving your cardiovascular health and burning calories. That means other exercises, such as weight training, are generally better for building and toning.
However, you can work your indoor cycling bike to your advantage if you want to tone up your abs. You need to focus on tightening your core and burning fat when cycling to tone your stomach.
Cycling is one of the best exercise modes for getting rid of abdominal fat because it can burn off lots of calories quickly.
For example, many people burn fat on exercise bikes during HIIT sessions or interval training. These exercises require intense pedal stroke effort for short periods. If you’re cycling on a Peloton, for example, you’ll find a range of HIIT exercises and classes.
However, belly fat is actually more complex than it looks. To understand how to tone your abdominal muscles properly, it’s worth learning how fat deposits work.
What Is Belly Fat, and What Causes It?
The belly fat most people want to get rid of is subcutaneous fat. This is pinchable fat that wobbles beneath the skin.
Subcutaneous fat is linked with health problems associated with being overweight. Visceral fat, on the other hand, is much more dangerous.
Unlike subcutaneous fat, visceral fat is ‘active’. It’s normally found around your organs, and is responsible for actively causing health problems. Cancers, heart disease, and type 2 diabetes all link to having too much visceral fat.
Subcutaneous fat can seem unsightly and is a key reason many want to tone up their stomachs. Cycling up to 30 minutes per day (accounting for a rest day) can help to cut both types of fat, and may even prevent buildup.
Belly fat can accrue through poor diet and a lack of exercise. That’s why it’s important to check your diet and take up cardio if you want to burn excess fat.
To avoid building up too much belly fat (or fat elsewhere in the body) check your calorie intake. Mathematically, you need to burn more calories than you consume, and cycling is a great way to start.
For reference, there’s an arbitrary rule that grown men should consume around 2,500 calories a day. Women should consume 2,000. However, and this part is very important – your own needs may vary depending on your BMI and profile. Always check these details with a doctor.
There are various ways to calculate the amount of calories you need to consume as an individual, so it’s always best to consult a doctor before you embark on any type of diet. Just remember the key to weight loss is to maintain a calorie deficit.
Cycling is an all-over body workout, and alongside running, it’s one of the best if you want to burn calories fast. A female cyclist at a healthy weight is likely to burn around 500 calories an hour on an exercise bike!
The quickest way to get rid of abdominal fat is to burn it off with exercise. Toning alongside will get you a washboard stomach, but you won’t see it under excess fat!
How Can I Tone My Stomach With an Exercise Bike?
Riding an exercise bike to tone abdominal muscles is as simple as adopting the right posture. Combined with regular weight training, it’s a quick route to toned abs. Here are some great ways to lose belly fat and tone your stomach on a stationary bike:
Always Warm Up Properly
You should always take time to warm up and cool down when exercising. If you want to tone your ab muscles, stretch and warm up for at least five minutes.
Stretching helps to improve your flexibility before you start cycling. It can help to promote the speed of toning and will help prevent injuries and pain.
Try Steady-State Cycling
You should try and ride at the same pace throughout your ride – it’s great for improving your fitness level and your endurance. Steady-state cycling, meanwhile, is a method of exercise where you keep to the same pace or heart rate for specific time intervals.
Think of it as a little like HIIT. You might try riding at a specific pace or output for ten minutes. Then, you’d cool down for five minutes and repeat.
Peloton offers power zone training as an effective twist on the steady-state method. Their power zones split into heart rate percentages. That means you can pick a zone that will challenge you for extended intervals.
It’s healthy to try these zones a little at a time. Going too hard could lead to overexertion and injury.
Try Interval or HIIT Cycling
Steady-state cycling is a type of interval training. HIIT cycling takes this up a notch and aims to push your body and endurance to the limit.
You may only cycle at your highest endurance level for a minute and then cool down for three. The aim here is to raise your heart rate to keep your body burning calories. For many cyclists, it’s one of the most effective fat burners!
Follow a Guided Workout
Take a spin class or follow a personal trainer when riding (including on Peloton too). Doing so isn’t just inspiring; it’ll help you keep good form and sight of your goals.
Look for classes either through online streaming or at your local gym focusing on stomach toning. Stomach toning may be part of a wider set of modules that spin classes cover regularly.
Contract Your Core While Riding
Try and keep your core engaged while you ride to enhance toning potential. This exercise won’t build muscle directly, but it can help to speed up muscle definition.
Contracting your core in other exercises, too, is a shortcut to a flat stomach. Consider trying it with specific weight exercises or when using a treadmill, for example.
Adjust Your Posture
While you can use a recumbent bike to tone muscles, adjusting your posture so you’re fully upright can help to engage your core.
An upright bike may also provide handlebars you can lean into and help engage your core further. It all helps with the above point.
If you have knee pain, however, consider sticking with a recumbent bike. Providing you’re doing other exercises to help tone your stomach, there are safer ways to get flat abs!
Stand Up While Riding
Standing up while riding is great for redistributing muscle pressure. More importantly, it’ll help to strengthen your core muscles and can help you ride for longer.
Riding for longer won’t get you a toned stomach outright. But, it’ll help to burn more of that stored fat, as you’re able to cycle for longer, more intensive periods.
Try Some Crunches
You could try crunching with your upper body while riding if you’re an advanced cyclist. Think about how you’d normally perform ab crunches on the floor. With the proper form, you can do this while riding a bike!
A word of warning, this can be an intense workout. Only attempt it when guided or when you’ve built up a few months of confident cycling.
What Exercises Can Help Tone Stomach Muscles?
Beyond the exercise bike, try floor and aerobic stretches to tone your stomach muscles. You could try planks, ab crunches, knee lifts, and half-get-ups.
Cycling on a stationary bike alone won’t build stomach muscles. Engaging your core can help promote a flatter stomach, but it’s more about burning fat. Crunches and stretches alongside can make toning more efficient.
Which Muscles Can I Tone With an Exercise Bike?
With an exercise bike, you can tone glutes, hamstrings, calves, your lower back, and your quadriceps. That’s only the start! Cycling is a superb full-body workout.
We hope you’ve found our guide to stomach toning enlightening! Belly fat can be tough and frustrating to get rid of. However, regularly cycling can help burn it off while you tone by engaging your core and supplementing with other exercises. So in essence, yes – an exercise bike does tone your stomach, provided you’re doing everything else right.
Bike workouts can be intense, and the human body can only do so much! Therefore, take your time with cardio exercises and gradually work your way up those power levels.
Be sure to share our guide with your fellow exercise bikers, and let us know if you have any tips below.
Yes – it's possible to complete a variation of crunches while on a bike! Simply pedal while contracting your abs inwards. Do this for one minute or so, then continue with regular pedaling. This is an easy way to tone your core while getting a great cardio workout at the same time.Can you lose belly fat by riding a stationary bike? ›
Biking on a stationary bicycle is a great way to burn calories and lose abdominal fat. However, to reap these advantages, you must exercise regularly. To avoid belly fat, you should integrate regular physical activity with a nutritious and very well diet.Does indoor cycling tone stomach? ›
Riding an exercise bike is an excellent way to stay in shape. Exercise bikes are known to strengthen your heart, hips, as well as your abs (1). And just like every exercise that is performed, having proper form is essential.What part of your body does an exercise bike tone? ›
While training on an exercise bike, you will primarily work your lower body muscles: your calves, thighs and glutes. Your abs will also get some work, and to a lesser extent, your arms. The exercise bike is also perfect for cardio work, strengthening your cardiovascular system.Is 30 mins a day on a stationary bike enough? ›
Depending on your health goals and the intensity of your workout, 30 minutes on a stationary bike can be enough to improve your fitness and lose weight. Adults should aim for a minimum of 150 minutes of moderate-intensity aerobic exercise per week to reduce the risk of lifestyle diseases like cardiovascular disease.How long does it take to see results from a stationary bike? ›
Seeing results with a stationary bike
As a general rule, the average person should start seeing noticeable results after one month of using an exercise bike as part of their regular routine. Exercising is a long-term commitment, so don't be discouraged if you can't see results straight away.