An elliptical machine provides an effective cardiovascular workout that burns calories and conditions the heart muscle. It does not, as a rule, tone the stomach muscles as efficiently as resistance exercises designed for that purpose. Core-strengthening exercises such as abdominal crunches will tone the muscles of the stomach, while elliptical training will help reduce some of the excess weight around your midsection.
Cardio
The elliptical trainer burns calories, which can reduce fat on the stomach, but will not tone the muscles underneath. According to a 1998 study conducted by University of Mississippi researchers and published in the American Council on Exercise's "Fitness Matters" journal, participants burned around 8 or 9 calories a minute, which is the equivalent of an 11.5-minute-mile run. Doing 30 to 45 minutes on an elliptical machine burns between 270 and 405 calories.
Resistance Training
In order to tone the muscles of the stomach, it is necessary to perform resistance exercises that target those muscles. Some examples include abdominal crunches and reverse crunches to stimulate the deep abdominal muscles. Regular resistance exercise not only tones your stomach muscles, it also strengthens them. Strong stomach muscles are better able to support your spine and remove some of the stress from the lower back.
Posture
The posture you adopt while working out on the elliptical machine represents an important and oft overlooked element of the exercise. Engage your stomach muscles while you are exercising on the elliptical, stand upright and maintain your eye focus straight ahead with your chin up. Simply focusing your attention on your stomach muscles often helps keep them active and this, in turn, contributes to their overall tone.
Diet
In order to truly gain the most benefit from the elliptical machine, diet needs to be a factor in your thinking. Even when you regularly exercise on the elliptical and add resistance exercises to your routine to tone your stomach muscles, if you take in more calories than you burn, your results will be minimal. Watch out for sneaky calories such as those found in sodas, mints, condiments, added sugars, fruit juices and cooking oils. Even a small reduction in your overall caloric intake combined with elliptical exercise and resistance training will help you reduce excess weight around your stomach and show off your well-toned abs.
References
- ACE; Are all Elliptical Trainers Created Equal? American Council on Exercise Puts Latest Fitness Trend to the Test; May 1998
- American Council on Exercise: Strength Training 101
- American Council on Exercise: Bent-Knee Sit-up/Crunches
- American Council on Exercise: Supine Reverse Crunches
- ACSM; Selecting and...Using An Elliptical Trainer; Hank Williford, Ed.D., FACSM, et al.; 2005
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