Working out on an elliptical machine burns calories, improves aerobic capacity and builds muscular endurance. Unlike muscular strength, muscular endurance allows you to do multiple muscle contractions for an extended time frame. This is because of the sub-maximal resistance that the elliptical machine causes. When working out on the elliptical, multiple muscles get toned in the upper and lower body.
Glutes
The gluteus maximus, medius and minimus are the muscles in the buttocks. They get worked on the elliptical when your thigh moves backward. This is called hip extension.
Quadriceps
The quadriceps are the major muscles on the front of the thighs. They get worked every time you extend your lower leg and move your thigh toward your stomach. These motions are known as knee extension and hip flexion.
Hamstrings
The hamstrings are knee flexors and hip extensors. While working out on the elliptical, you perform these motions when you bend your lower leg and push your thigh behind your body. Being that the hamstrings extend the hip, they get worked at the same time as the glutes.
Calves
The calves consist of the gastrocnemius and the soleus. Both parts are found below the knee on the back of the lower legs. Every time you point your toes down, this is called plantar flexion and it causes you to work your calves. During elliptical training, this motion is subtle. With this being the case, the calves are contracting more so to stabilize and balance your legs on the foot pedals.
Tibialis Anterior
The tibialis anterior is the muscle that runs down the shin over top of the tibia bone. It gets worked when you dorsiflex your foot. This takes place when your toes point up. In similar fashion to the calves, you work your tibialis muscles subtly on the elliptical and they too contract to stabilize your lower legs.
Latissimus Dorsi
The latissimus dorsi, or 'lats," are the large muscles that start in the lower middle back and run up to the outer top area. They get worked on the elliptical when you pull the handles toward your body.
Pectorals
The pectorals are the chest muscles that work completely opposite of the lats. Every time you push the handles forward, you work your pecs.
Triceps
The triceps are the large muscles on the back of the upper arms. Their main function is to extend the elbow. This takes place when you push the handles forward on the elliptical.
Biceps
The biceps are the muscles on the front of the upper arms. In opposite fashion to the triceps, they flex the elbow, causing the arm to go from a straight to bent position. You work these when you pull the elliptical's handles toward your body.
Abs
The rectus abdominis is the large muscle in the stomach and the obliques are the diagonal shaped muscles on the sides of the stomach. Both of these muscles get toned on the elliptical because you have to contract them to remain balanced and to generate force.
Lower Back
The erector spinae is a group of muscles that runs down the spine into the lower back. When using the elliptical, you have to contract these muscles to maintain an upright posture, so they get toned by default.
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