Whenever I’m in front of a mirror, I can’t help but checkout my butt. C’mon, we all do it ladies! A woman’s bum is a magnet. The more toned your booty is, ahem, the sexier you feel and the more people will be attracted to you, especially the opposite sex. A sagged bum can makes one unattractive and can also result to back ache.
Does an exercise bike tone your bum? Yes you can tone your bum using the right exercise bike. It is important to note that it takes time to tone the butt and only the right exercise variations and nutrition can tone a bum. Here is what I found out on my quest to make my bum fuller.
Here we go girls!
Booty Basics (Understanding what muscles make up the buttocks)
Before we delve further, it is important to understand the sections that make up the human buttocks. The human butt is made up of three parts which are:
- Gluteus Minimus – This is the smallest muscle of the buttock. This fan-shaped muscle fiber works together with the gluteus medius to rotate your thigh.
- Gluteus Medius – This muscle group is found on the outer part of your pelvis surface. It’s main work is to rotate your hip.
- Gluteus Maximus – This is the largest muscle of the butt. The gluteus maximus is responsible for the shape and appearance of the hip and bum.
Why am I losing weight in my buttocks?
Your bum is made up of gluteal muscles. These muscles are responsible for controlling the lower body’s movement. When you are young, your gluteal muscles are firm and tout.
However over time, the muscles start wasting and your rear end takes on a sagging appearance. Some of the causes of gluteal muscle wasting include:
#Saggy bum after pregnancy
One of the most common ‘side effect’ of pregnancy is a saggy bum. Before I had my first baby, a beautiful baby girl, my tush was in excellent shape. It was firm in all the right places. But then I had the second and third baby and suddenly my rump just sagged. Have you been through this?
As your baby grows in your womb, the pelvis gets stretched. This stretching makes it difficult for the gluteal muscles to engage and help in movement.
If you do not engage in any exercise at this time, your glute develop ‘amnesia’. Basically your bum muscles take a back seat (no pun intended) and your quadriceps take over their job. Ultimately this leads to weakening of these glute muscles which leads to a lazy ass. But, be brave mama, we going to workout your butt until it regains it former lift.
#Saggy bum after losing weight
Have you lost some pounds recently?
There is this inexplicable feeling of joy one gets when they attain your weight loss goals. However, you’ve just won half the battle. The other half is toning your droopy butt. A Sagging butt after weight loss applies to both men and women.
To win the other half, you need to exercise your body more. One of the best ways to tone your back is by using an exercise bike.
#Sitting at work
If you hold a regular desk job, chances are you sit for 8 hours or longer. See, when your hands are busy working, your bum is not working. Your career is career may go up but your booty will go down.
Sitting down for hours causes the glutes to weaken leading to a droopy butt. But don’t quit your job. You can negate this effect by sitting in an upright position and using a pillow on your back or using a standing desk. Also, you need to strengthen your glutes by cycling for at least 30 minutes each day.
I’m the kind of girl that often rewards herself with food. I know it’s not right but it is what it is. I’ve come to learn that nutrition plays a vital role in my weight loss journey.
What are you putting in your mouth? Is it healthy or unhealthy food?
There is fat tissue between your skin and the gluteal muscles. Your body does not have the ability to process bad fats. Instead, these fats get stored around your tummy and bum.
What muscles does cycling tone?
As opposed to other forms of exercise that target the whole body, biking helps tone the lower body only.
An exercise bike helps target the following muscle groups:
- Gluteal muscles: Basically your butt muscles
- Calf muscles: gastrocnemius and soleus
- Foot muscles: Dorsiflexors and plantaflexors
- Quadriceps and hamstring muscles: Front and back of your thighs
- Hip flexors: Your hip muscles.
How to tone your bum using an exercise bike
Truth, you can tone your bum using an exercise bike. However, it is important to note that only the right combination of sitting position, resistance setting and pedaling will get your butt toned. Don’t know how to achieve this? No worry, I’ve got your back!
So, whether your are at home or in a gym, get on that exercise bike and let’s get started!
- Seating position
Whether you are using a recumbent bike, a spinning bike or an upright bike, you need to sit in the right position in order to maximize your workout.
Before you sit, ensure you have adjusted the seat to according to your height. After adjusting the seat’s height, test the angle at which your body your body tilts towards the handlebars.
Now here is the trick ladies, you want your body to tilt slightly forward. This way, you get to work all of the muscles, especially your glutes, at the same time.
Sitting in an upright position will only work your hamstrings and quads and leaning too much could lead to neck pain and shoulder pain. So, avoid these two positions. The next important step is to check on your foot position.
- Foot placement
Your upper body position determines your feet position. Placing your foot correctly guarantees efficiency and maximum pedal power.
For proper foot placement, ensure your metatarsal (ball of the foot) is parallel to the pedal’s pivot arm. Also, make sure the sole of your foot is parallel to the ground/floor.
Most indoor bikes come straps which make it easy hold the foot in place correctly. If you are using an older model, chances are it does not have a strap. To maintain balance you will have to constantly touch the ground with your feet. This will only derail your progress.
You can purchase clips, cages, or baskets to attach to the pedals. Any of these products will help maintain the correct feet position.
The other important factor to helping tone your bum is resistance. This key element (Resistance) determines how much weight you will lose and how fast your rump gets toned.
Most of the latest Indoor bikes come with resistance levels settings. The levels range from 1-8 but some newer models come with higher resistance settings, up to 20 . These levels enable indoor bikes to mimic the resistance of outdoor bikes.
As a beginner, you can start with lower resistance settings, say 2-3. As your body becomes more accustomed to the workout, raise the resistance settings. Remember, the higher the settings, the more calories you will burn.
If you are using an outdoor bike for exercise, try to ride on different terrains to get the most out of your workout routine. Also as you cycle, try to raise your butt slightly to ensure maximum workout of the glute muscles.
How to make my bike seat more comfortable
One of the common cycling ailments among new and seasoned cyclists is saddle sores. Basically, a saddle sore is an irritation that occurs in the part where your bum gets in contact with your bike’s saddle.
Saddle sores are caused by sweating and chafing that is as a result of cycling for hours. How do you make your bike seat more comfortable to avoid these sore?
- Pick the right saddle: Now, choosing a saddle is not as simple as it sounds. What works for your best friend may not necessarily work for you. Don’t go for the most expensive or most padded, the largest or the lightest saddle. The best exercise bike saddle is one that accommodates your shape perfectly.
- Use a chamois: A chamois is the padded part of your cycling shorts. The perfect chamois is made of high quality material with no seams.
- Stay clean: It is advisable that you do not recycle your cycling shorts.
- Use chamois cream: Now this is a must-have for any cyclist. Chamois cream is a lubricant that helps reduce the rubbing and friction that leads to saddle sores. Secondly, it helps get rid of the bad bacteria that causes inflammation of the irritated skin.
Is using an exercise bike to tone your butt enough?
Toning your bum will take time. An exercise bike will only take you half of the way. The other half includes:
- Cycling and strength training
Some of strength training exercises you can combine with your cycling routine include:
- Half squats
- Lunges with bicep curls
- Leg reach
2. Cycling and nutrition
As you start your workout routine to lose weight and tone your tush, it is important you avoid some foods. That’s going to be hard especially if you have a sweet tooth like me. But as I have found out sugary food doesn’t do you good.
Eat the right quantity of calories – You are bound to be hungry after each session. There is always the temptation to reward yourself. But, you are working towards a goal so it is advisable to keep your calories in-check.
If you are using an indoor bike, check on the number of calories burned and make sure the meal you consume next has less calories than the burned calories.
If you are using an outdoor bike use this calculator to find out the number of calories burned.
Balancing carbohydrates and proteins – Your primary source of energy for cycling is carbohydrates. Large servings of carbohydrates will leave you feeling full and lethargic. It is recommended you eat small portions of carbohydrates, preferably a fistful, several times a day. The best carbs include wholegrain, such as oats, and vegetables.
High quality protein foods, such as beans and pulses, help in body tissue maintenance. Avoid red meats and stick to leans meats such as fish and chicken.
3. Water – Girl to tone your bum, you need to take lots of water. See, water helps keep your energy levels high. It also helps to keep your stomach full, keeping you from binge eating. Another bonus, it helps smoothen your skin.
4. Add Zumba
Exercising on a bike all week can get boring fast. That is why we are going to have fun as we tone our bums ladies!
It is time for Zumba!
Zumba helps you lose weight fast, boosts your mood, and tones your body. With three hours of Zumba, you can lose up to 2 pounds a month.
Here is Zumba workout for beginners
Toning Bum Faqs
Does squeezing buttocks make it bigger?
Yes squeezing does help make the bum fuller, however, not as full as you would want it to be. As we said earlier the buttocks are made up of three gluteal muscles and squeezing alone cannot help tone the innermost muscle, gluteus minimus. Squeezing only works on the outer muscles. A combination of squeezing and cycling will help make your bum fuller faster.
2. How to firm and lift buttocks fast
After I had my babies, all I wanted was my firm rear end back. No one really likes a saggy bum. Well, as I discovered there is no fast method. Unless you are considering plastic surgery, all the natural methods take time. And the best part is, you get to learn your body and tone other parts as well.
Girl, I have been right where you are. I know the pain of having a flabby butt. The good news is, you don’t need to go under the knife to get a fuller behind.
To tone your bum naturally, you need the right exercise bike, eat healthy food, and add strength training to your routine. Before you start cycling, remember to adjust your seat according to your height, place your feet correctly, and lean forward. This will protect you against back, shoulder or neck pain.
For faster results, add other strength training exercises, such as half squats and step-ups, to your routine. Remember, to prevent saddle sores use a good chamois and apply a chamois cream. If you already have some sores apply, an emollient stop cycling until the symptoms disappear.
This, ladies, is the easiest most natural way you can tone your bum. Happy cycling!