1. Quads: Muscles You Use Everyday
The quadriceps are a group of four muscles that you use to get around all the time. They form the front of the thigh and are easily the most developed muscle in most people who walk or run frequently. Without even thinking, you use the quadriceps to propel yourself forward. While fat often accumulates over the quadriceps, a good toning regimen can help to tone those muscles, adding to better fitting pants and a leaner figure.
2. Pump up the Pedaling
An elliptical trainer will work the quadriceps when you use it in its normal set up. When concentrating on the front of the thighs, ease up on any force you may exert on the handles. You want to put as much effort into moving with your legs as you can. Rest your hands lightly on the handles or try to pedal hands-free. Pump the pedals really fast when you first get on to get the blood circulating. The non-impact force of the elliptical is great for people with joint or knee problems.
3. Resistance is not Futile
Elliptical machines have a tension control that can make the pedals more difficult to push. Increase the resistance to build muscles. Tight resistance will help to forge the quadriceps and make them bulge so that more blood rushes to them to heal the inflammation. Concentrate on the quadriceps as you increase the tension. You want to be careful not to put your back or groin into the steps, as that could cause injury as well as take away from the effort you're trying to focus on the thighs.
4. Get Ready for the Ride
Develop the habit of doing stretches before getting on the elliptical trainer. To stretch the quadriceps, reach behind you and grab a foot. Pull lightly on your foot, stretching the front of your thighs. Do not bounce or pull with jerky motions. Pull it back and hold it for a count to ten. Release the leg slowly and repeat the stretch on the other leg. Lunges also can work to stretch the quadriceps. Bend one knee forward and push down on top of the bent thigh. Again, push and hold and repeat on the other side.
5. Additional Benefits From the Elliptical Workout
While elliptical machines provide one of the best non-impact workouts for the quadriceps, the side effects on the rest of the body are enormous. You can get going fast enough to work your heart and keep all your muscles pumped with fresh blood. The respiratory system gets a great workout whether you are pedaling quickly or slowly with resistance. The upper body, back, abdomen and arms follow along the workout and will benefit even when you are focusing your efforts on the quadriceps.
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