An elliptical exercise machine aims to provide the same motion of running with minimal impact on the body because the foot is not pounding the ground. When an elliptical machine features arm handles or if you use hand weights, it can provide a full-body cardiovascular and muscular workout. Additionally, more sophisticated elliptical machines allow you to adjust the resistance and training platform, which can increase a workout's intensity.
Gluteus Maximus
Also known as the buttocks muscles, your gluteus maximus muscles are activated during elliptical training. This is particularly true if your elliptical trainer features a cross-platform, which allows you to increase the height the pedals reach while training on the elliptical. The greater range of motion increases the use of the gluteus maximus muscles.
Quadriceps
The quadriceps muscles represent four muscles in the thigh. These include the vastus medialis; vastus lateralis; vastus intermedius; and the sartorius muscles. These muscles help the leg move forward and extend, meaning they are especially activated when you lift your leg and push down to propel the elliptical machine pedal forward. Because the elliptical machine relies on the legs to propel the motion of the elliptical, you'll use your quadriceps muscles a lot.
Abdominal Muscles
The abdominal, or stomach, muscles act as the stabilizers of the body. When on the elliptical machine, the abdominals are activated in the twisting motion of the body. This provides an additional workout to the oblique muscles, which are the abdominal muscles on the sides of the stomach.
Biceps and Triceps
The triceps and biceps muscles are the arm's "push-and-pull" muscles. If the elliptical machine has arm handles for movement, you will use these muscles. The biceps muscles are at the front of the arms and are activated when you pull the elliptical handles toward you. The triceps muscles are on the backs of the arms, you use them when your arms push the handles away from your body and extend.
Trapezius Muscles
The trapezius or "traps" muscles are on the shoulders and back, beginning below the neck and extending toward the lower back. The trapezius muscles are activated as you hold yourself stable against the changing motion of the elliptical machine. For elliptical machines with handles, the trapezius muscles also are activated when you pull backward.
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