The stationary bike is one of the most effective abs exercises you can do. You can get to train the front of your abs 248 percent more than with the classic abdominal table.

However, jumping on the bike machine at the gym is a completely different activity. Pedaling this stationary bike builds cardiovascular fitness and burns calories to help control weight, but it doesn’t train muscles like squats, crunches, or planks do. Know better which are the muscles that you work or tone with a stationary bike .

Benefits of the stationary bike

The exercise bike offers quality training to raise your heart rate and for optimal training of the respiratory and cardiovascular systems. As a result, burning calories helps manage your weight or fat drop.

Having an indoor exercise bike training plan means you can exercise regardless of the weather and you can even multitask by watching your favorite show or reading, while you lose weight on exercise bikes at home . For people who are more than 20kg overweight or who have joint problems, the bicycle machine offers a way to work hard without putting undue stress on the spine, knees, hips or ankles. If you are not convinced by the characteristics of a conventional exercise bike, you can always end up buying a professional exercise bike .

What you can not do with the exercise bike

You surely exercise your glutes, thighs, calves, hips and butt when you use the stationary bike . The exercises for abdominal exercise bike also serve to stabilize the pelvis and not to fall while you’re on the seat. The exercise bike moderate , however, they do not really offer any overload on the abdominal muscles.

What can you do

If you want to lose weight on a stationary bike and show some definition through fat loss, this stationary bike training plan could be for you. Specific abdominal exercises build strong muscles that are only appreciated when the fat that covers them is lost. These specific exercises don’t use a lot of sustained energy to burn calories and this is what leads to fat loss. Additionally, stationary bike exercises provide muscle gain in the glutes, quads, and hamstrings.

A 70kg person pedaling at a moderate pace on the stationary bike for 30 minutes burns 260 calories. The more you weigh, the higher your heart rate goes and all this affects the number of calories you burn, and therefore, how much you can lose weight.

Stationary bike exercises for abdomen

To work the abs you do not need to have another additional exercise bike.

Step 1
Lie on your back with your knees bent and raised over your hips. Put your hands behind your head.

Step 2
Bring your right knee and left elbow together. Extend your left leg as you do the twist.

Step 3
Repeat with the left knee and right elbow. For the desired number of repetitions alternate slowly and deliberately.

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