Exercising vigorously on an exercise bike can help tone, firm and strengthen your buttocks and legs. Performing intermittent sprints on an exercise bike can lead to greater fat loss from the legs and buttocks, according to a 2007 study of overweight women by the University of New South Wales.
Background
Your exercise bike offers a convenient means for working out year-round. Some models of exercise bikes offer the means to exercise the upper body, which provides a full-body workout that can help you burn more calories. Your back and abdominal muscles benefit because of their stabilizing efforts. Riding a stationary bike gives you a low-impact workout. Because the bike supports your weight during exercise, with a doctor's approval this is an effective option for people who are substantially overweight or have mobility limitations.
Preliminary Research
In the 2007 study conducted by researchers at the University of New South Wales, the women who performed cycles of 8-second sprints followed by 12 seconds of light pedaling for 20 minutes during their exercise sessions lost more weight than the group who exercised at a steady pace for 40 minutes. Based on this preliminary research, practicing intermittent sprints on your exercise bike m help you slim your legs and buttocks in half the time you'd spend riding at a regular aerobic intensity.
Additional Benefits
Because riding a stationary bike engages your abdominal muscle and back muscles, this exercise helps to strengthen your core, the muscles that support your torso and help to power your movements. Riding a stationary bike increases blood flow to your back and can help with healing lower back pain, MedlinePlus says. Keeping your core strong can improve your exercise endurance to help your butt and legs become stronger and firmer.
Considerations
If the brief intermittent sprints are too intense for your fitness level, performing less frequent bursts of higher-intensity pedaling on the exercise bike will increase the number of calories you burn. For example, you can pedal at a moderate intensity for five minutes and then speed up for 30 seconds, repeating the pattern throughout your exercise session. This method will give you faster results in toning the butt and legs by conditioning your body to work at a higher intensity.
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