While spot reducing -- losing fat from just one area of your body -- is generally not considered possible, losing weight overall and toning your butt muscles is possible with cycling. Whether you naturally carry excess fat in your backside or you have just neglected your fitness routine, you can get a firmer butt by cycling.
Muscles Worked
Cycling works the major muscles of the lower body including your glutes. Anatomically, there are three parts to your glute muscles -- the gluteus minimus, maximus and medias -- all of which are activated during hip extension. Hip extension occurs as you push your foot down and backward during your pedaling motion. Every pedal stroke allows you to activate your glutes to push your pedals down and back, helping to tone your backside.
The Study
The University of New South Whales completed a study in January 2007 which found that overweight women effectively lost fat from their legs and butt, over a 15-week period, with cycling. The study found that among the overweight women, the women who performed interval training lost more weight than those who trained aerobically at a steady pace. Lead researcher Steve Boutcher states, "We know it is very difficult to 'spot reduce' troublesome fat areas...Our results are unusual but were consistent across the women who performed the sprinting exercise." The women using intervals completed fast, eight-second bike sprints, followed by 12 seconds of light pedaling for 20 minutes. Interval training uses shorts bursts of intensity followed by a recovery period. The American Council on Exercise also explains that training with intervals promotes a greater fat loss than traditional cardio training.
Hill Climbs
You can also help build the glute muscles by performing hill climbs. There is a greater demand on your glutes when you have to push yourself uphill. As you push your pedals against the extra resistance of a hill, you begin to further activate the muscles of your lower body, allowing your butt to become firmer. The more lean muscle you have, the more efficiently your body can burn calories and promote weight loss.
Considerations
During your cycle, focus on your glute muscles. It is crucial that you're sitting back in your seat. If you lean forward and rest your upper body on the handle bars, your glutes work less and you use more of your hamstrings and quadriceps. Also make sure that your seat is the appropriate height, about hip height. The correct height ensures that you get full range of motion during your pedal stroke.
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