You’re here because you want to know if stationary bikes can help flatten your tummy? Well, a lot of people don’t know that one of the best ways to tone their abs is by using a stationary bike. Stationary bikes are not only ideal for toning your arms, legs, back, but they can also tone your abs since there are stomach exercises that you can perform while riding a stationary exercise bike.
With that being said, if you want to reduce some belly girth, here are some tips on how you can do it with the help of exercise bike equipment.
Benefits of Cycling
Before we discuss how you can effectively use a stationary bike to reduce belly fat, here are some of the benefits of cycling that can improve the spot fat reduction process:
Reduces belly fat and grows good fat–
For an effective way to lower belly fat, you can do 30-60 minutes of cycling which is considered aerobic exercise same with exercises like hiking, jogging, and swimming, matched with a healthy diet that’s rich in protein. This is also known to lower a lot of various health risks and help in the weight-loss process.
Entire body weight management– Daily cycling is added to some workout plans since it’s a great alternative to losing overall body weight. Gathering resistance while you are pulling up or down the pedal will help create muscles.
Diminishes insulin resistance– Cycling can actually lower insulin resistance which means that regular cycling can make your body cells absorb glucose in the blood better. Thus, people who suffer from diabetes will benefit from this type of exercise.
How to Lose Belly Fat While Cycling
If you’re planning to hire an exercise bike, then you may follow these tips. Take note that muscles in our stomach do not stretch throughout cycling as much as they do when performing high-intensity exercises. But cycling is a type of aerobic exercise that burns fat. Here are some steps to follow in order to lose belly fat effectively while cycling:
Try biking with one hand only
As you use only one hand for balance when cycling instead of two. You are taking your fitness routine to a higher level. As much as possible, maintain your abs contracted as you raise one arm off your handlebars and place it behind your back. Then try to switch arms after one minute. Switching your hands won’t only help to tone your arms. But it can also provide you with a fast ab workout without you even realizing it.
Cycle with an empty stomach
Another method you can do to burn belly fat effectively is to ride your exercise bike with an empty stomach. It’s recommended to have an 8-hour interval between the recent meal you had and the time you’ve started cycling. This can provide you with faster and impressive results. But this can be a bit difficult and tiring so avoid practicing fasted cycling daily.
You may drink a cup of water or coffee before you begin if you have to. If it’s going to be a long ride, you can bring some water and high-energy food. Stay focused and make sure you are doing it steadily. Once you do cycling for about 2 hours on an empty stomach. Then that’s the time that you finally eat. Don’t starve yourself after cycling.
Sit up straight
If you make sure that you have a good posture while working out on your stationary bike, it can make so much difference. Having the proper posture can help tone the right muscles groups effectively. Practice and make it a habit to sit up straight during your workout rather than slouching because this will make your abs look more toned and provide you with a better workout.
Maintain your abs tight throughout the workout
During your workout routine, it’s crucial that you keep your abdominals tight and well-contracted to help define more your midsection. Even if you’re not doing sit-ups or any particular exercise. Your core can gain great results by just simply tightening your abs. You may easily forget about keeping them tightened while cycling so make sure that you don’t. If you don’t know how abdominal muscles can tighten, it’s the feeling you get when you cough, that’s how contracting the abdominal muscles feel.
Choose a recumbent exercise bike instead
If you want to provide your abs with a more intense workout. Opt for a recumbent exercise bike instead and ditch the upright one. Why? Recumbent bikes have that semi-reclined position that requires you to utilize your ab muscles as you pedal. Particularly the lower abs and obliques.
Take enough rest after
In order to lose weight effectively after cycling, make sure that you take adequate rest. A lot of research concludes that you will most likely gain weight when you sleep-deprived. So, take a much-needed after a long day of cycling.
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