Cycling Class For Toned Muscles

Indoor cycling uses some of the largest muscles in your body including quadriceps, hamstrings, gluteals, and abdominals.These muscles are working the entire class, especially when they are working against resistance. Resistance on the bike allows for a greater caloric burn and toning without causing the muscles to increase in size or "bulking up."

Core

Cycling heavily involves the core muscles of the body, which includes the lower back. These muscles must be engaged during class to keep the body steady when riding in and out of the saddle. Consciously pulling the belly button in while taking class will increase the strength of these muscles and protect the lower back. The core is most engaged when riding out of the saddle, or standing, because the rest of the body relies on the core to stay in control.

Glutes and Quads

The gluteals and quadriceps work together in an indoor cycling class. They are both primary movers that push the pedals, creating power behind the pedal stoke. The more resistance on the bike, the harder the glutes and quads must work to keep the bike in motion. This pushing movement directly sculpts the lower body and tones the muscles.

Hamstings and Calves

The hamstrings and calves are used when pulling up on the pedals. Sitting farther behind in the seat activates more of the back of the thighs, hamstrings, and standing up on the bike activates more of the calves. These muscles work hard to support your own body weight, leading to powerful sculpted legs.

Speed Training

Speed training helps to create lean muscles. This method of cycling allows for the body to gain muscle endurance burn fat. The more fat that is burned, the more evident your toned muscles will be. No one can see toned muscles if they are hidden under fat.

Resistance Training

Resistance training in a cycling class refers to the tension on the bike. The more tension on the bike, the harder the muscles have to work to push and pull the pedals around. Strength is built during these segments of the class and will help to shape and tone the lower body.