How To Use Gym Elliptical Machines For Flat Abs & Firm Buttocks

The elliptical trainer is a cardio machine found in every gym. Ellipticals are popular because they are low impact and burn a high number of calories per hour. When used correctly and with proper exercise form, the elliptical trainer will tone your glutes (buttocks) and the abdominal muscles of your core. By burning calories and tightening your core, you should be well on your way to flattening your abs. Do not get lazy and slouch forward, though, or else the glute and ab muscles won't work to their maximum efficiency.

Step 1

Step onto the foot rests as you hold onto the stationary hand rails. Stand up tall and look forward. Pull your abdominal muscles in toward your spine to activate your abs. Let your butt and lumbar spine remain in a neutral position but do not stick your buttocks out behind you. Squeeze your glutes slightly.

Step 2

Warm up for five minutes at a slow speed, gradually increasing your speed and/or resistance level until you begin to sweat. Press into the pedals with your heels to activate your glutes.

Step 3

Grab hold of the moving arms and increase your speed up to a moderate to vigorous intensity depending on your fitness level. Beginners should stick to a moderate intensity that allows for speaking with relative ease. Slide your feet as far back as you can while keeping your body upright with good posture to maximize hip extension and work your glutes. Push with your heels, not the balls of your feet as much as possible. Remain on the elliptical for 30 minutes.

Step 4

Decrease your speed and grab hold of the stationary handles again for a cool down. Shorten your strides and gradually lower resistance level to 1. Cool down for five to 10 minutes until your breathing returns to normal or at least decreases significantly.

Step 5

Use the elliptical trainer at least three times a week for flat abs, aiming to burn a minimum of 250 to 300 calories per workout. Enter your weight, duration and intensity into a calorie calculator to determine how many calories you actually burned and modify your duration or intensity if necessary. Do not include your warm up and cool down time because even though you will burn some calories, your intensity is too low to make a large difference.

Tips and Warnings

For even more of a core workout, change up the machines you use. Make the elliptical trainer only one of your cardio machines. The treadmill challenges your core too and firms the glutes even more than an elliptical will, if you use it correctly with heel-toe walking. Alternate between 10 minutes on the elliptical, 10 minutes on the treadmill and then 10 minutes on a rowing machine for the most benefits to your abdominals, as recommended by Fitness magazine's "Your Flat-Abs Handbook."