Although elliptical machines seem to focus on working the leg muscles, many models work a variety of muscle groups. Compared to treadmills, ellipticals are newer members of the fitness family, and offer less impact on the bones and joints while promoting cardiovascular health and muscle resistance. According to the University of Maryland Medical Center, ellipticals elevate your heart rate, burn calories and increase your oxygen consumption. If used correctly, the elliptical can potentially work most of the areas you want to tone up.
Calves
An important muscle group for running, the elliptical machine can target the muscles in your calves, according to Ellipticaltrainers.org. The gastrocnemius is the muscle visible from the outside, but the calf area also houses the soleus, which is located beneath the gastrocnemius. Ellipticals have several settings that can target your calf muscles. They can even be programmed to alternate by working the calves and then giving them a rest by targeting another muscle group.
Quadriceps
The quadriceps, or quads, are used in almost every program on an elliptical machine, according to Ellipticaltrainers.org. When working on quad muscles, the site recommends keeping the ramp level low because that setting will emphasize quad movement over calf muscle use. To work quads with hamstrings, try the hill programs. The website advises keeping your shoulders parallel to the machine to put the maximum pressure on your quads.
Gluteal Muscles
Elliptical trainers can work gluteus maximus, medius and minimus muscles, or your buttock area. This part of the anatomy can be targeted through special programs on the machine. Your form on the elliptical can also help increase the workload on your gluteal muscles. According to Ellipticaltrainers.org, by putting more weight into your heels when you step down on the trainer pedals, you cause your gluteal muscles to engage.
Arms and Shoulders
Healthguidance.org states that some elliptical machines have moving arm bars that provide muscle resistance for your arm muscles. You can opt out of using them. However, the website recommends working with them because they can increase your heart rate faster, thereby burning more calories. By pushing and pulling on the bars, you can work your biceps and your tricep muscles. You can also strengthen your trapezius muscle, which is part of your shoulders and back.
Back and Abdominals
By using the arm bars, you can also work muscles in your back and abdomen. If you focus on twisting from your waist, you can work the long muscles of the back, called the erector spinae complex. Although additional abdominal work might be needed, Healthguidance.org states that you can work your oblique muscles as well.
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