The exercise bike offers an excellent cardio workout that is usually gentle and smooth. But it can be very demanding, especially when the resistance to pedaling is set to a very high level.
The pedaling has a significant effect on your calves, leg muscles, thighs, and buttocks. Also, the bike gives you a refined musculature since riding a stationary bike involves a regular effort smoothly.
So it’s great if you want to lose weight, tone up your legs, and get a lean body. We will explain what muscles work on a stationary bike. If you wish to what workout routines are most active at building muscle and burning calories, you can read our article here.
First and foremost, the exercise bike works the most important of all the muscles, doing cardio is essential for your cardiovascular system. Driving a stationary bike also has many health benefits. It increases your stamina and is an ideal sport for losing weight.
The exercise bike can help you develop your muscles and focus on a specific portion of your body, which is crucial if you want to refine your body. The advantage of the stationary bike is that you can choose and modulate the intensity of the muscular work that you want to perform. The more you boost the pedaling resistance of your bike, also the more you work your muscles and increase your muscle mass.
The muscles of the lower part of the body
The quadriceps: it is composed of 4 muscular heads and is located on the anterior surface of the thigh. It allows the extension of the leg on the thigh and the flexion of the thigh on the hip.
The hamstrings: composed of 3 muscles (semi-tendinous, semi-membranous and femoral biceps), they are located on the posterior aspect of the thigh. They allow the flexion of the leg and the extension of the thigh on the pelvis.
The gluteal muscles: large, medium, and small buttocks: they allow an extension of the thigh on the pelvis calf muscles, called triceps sural, located at the back of the leg. It enables flexion of the knee. He participates in the propulsive force.
The iliopsoas: it allows the flexion of the thigh on the hip. All these muscles work much when you pedal as you regularly alternate the bending and stretching of all your joints of your lower limbs. These muscles work mostly while you exercise sitting on your stationary bike. Your upper limb muscles also work, but to a lesser extent than your legs, thighs, calves, and buttocks.
The muscles of the upper body
The abdominal muscles provide the posture and balance of the pelvis and spine. Some back muscles, the lumbar spine and the iliopsoas also help maintain your position and support the spine.
The biceps and the triceps, muscles of the front and the back of the arms, make it possible to hold the handlebars. Your arm muscles work harder when you tighten the handlebars, especially in the sprint, or when you get out of the saddle with high resistance.
How long does it take to train on the stationary bike?
You will not have beautiful slim legs or perfect buttocks overnight without effort! For this you need to train regularly and be consistent. You will see the results after a few weeks. Be patient and perseverant, and you will see the effect of the exercise bike on your body. If you want to follow the evolution of your muscle mass, you can do it with a body fat scale.
In general, you should start feeling the first effects after a few weeks, about 4 to 6 weeks. Your thighs, your legs, and your buttocks are firmer. And your workout should also be more comfortable and less demanding after 4 to 6 weeks than at the very beginning.
]After six weeks, continue to train at this rate and eventually increase the duration and intensity of your exercises, but not too much because doing too much could hurt your motivation.
After 2 to 3 months, you should see that your legs, thighs, and buttocks are much more muscular than when you started training. Your muscle mass has improved, and your body fat has decreased so that the shape of your body has become more athletic, like this one!
Does the exercise bike make your legs and thighs bigger?
Do not worry: riding a bike regularly will not make your legs or thighs fat! The exercise bike offers a cardio (cardio) training that tones and refines your legs, thighs, and buttocks.
If you want to increase the volume of your muscles, you will need to combine a regular cardio workout on an exercise bike for 1 hour each day or even more at a very high level of resistance with muscle training to develop your muscles ( HIIT ). Moreover, the results are (unfortunately) not visible overnight.