When it comes to working out, many people have different preferences and goals. Some individuals prefer high-intensity training while others like to focus on building muscles. If you’re someone who wants to work out your whole body without losing the benefits of a cardio exercise, then using ellipticals is the answer. These machines provide a stable and low-impact motion that works multiple muscle groups.
One of the exclusive benefits of using an elliptical is that it targets various muscles both in the upper and lower body. Let’s dig deep and find out which muscles get worked out when you use an elliptical machine.
Starting from the top, the elliptical exercise engages your chest muscles, biceps, and triceps. As you move your arms back and forth with the handles, you’ll feel your upper body muscles getting activated. Not only that, but your abdominal muscles also come into play as they work to stabilize your body while you pedal.
Now let’s move to the lower body. The thighs, calves, and glutes are the primary muscles that get strengthened while using an elliptical. The backward pedal motion targets your hamstrings, whereas the forward pedal motion focuses more on your quadriceps. As a result, you’ll notice significant improvement in these muscle groups over time.
In addition to the major muscle groups, ellipticals also work on smaller muscles such as the obliques, which are located on the sides of your abdomen. These muscles help with core stability and rotating movements. So, if you want to strengthen your core, including the obliques, incorporating elliptical workouts into your routine is a great idea.
Lastly, let’s not forget about the glutes. Elliptical machines provide a great glute workout, helping you tone and shape your buttocks. Whether you’re going for a steady pace or a sprint-build up speed, your glutes will definitely feel the burn.
In summary, the elliptical machine is a versatile piece of equipment that targets various muscles throughout your body. From your chest to your thighs, from your biceps to your glutes, using an elliptical provides a comprehensive workout experience. So, if you want to strengthen and tone multiple muscle groups without putting excessive strain on your joints, get on an elliptical and start enjoying the many benefits it has to offer.
Chest and Shoulders
When it comes to targeting your chest and shoulders on the elliptical, it’s all about the motion. Your chest and shoulders are involved in the pushing and pulling motion of the handles as you work your upper body. By using the handles, you can also strengthen your biceps and triceps.
Additionally, the elliptical can engage your shoulder muscles to help stabilize your body. The continuous motion of the elliptical can work your traps and other muscles in your upper back.
If you want to specifically target your chest and shoulders, you can try exercises like sprint-build intervals, where you increase the resistance and go for short bursts of increased speed. This will help increase the intensity and work those muscle groups.
It’s important to note that the elliptical alone may not give you the same results as weight training, but it can be a good addition to a balanced workout routine. For a more thorough chest and shoulder workout, consider incorporating strength training exercises that specifically target these muscle groups.
Back
When using the elliptical machine, you might not immediately think of your back muscles as being targeted. However, the elliptical is a great workout for your back as well. When you use the handles on the machine, you engage your back muscles to maintain balance and stability as you move through the elliptical motion. These muscles include the traps, rhomboids, and the muscles in your lower back. Additionally, the elliptical helps to strengthen the core muscles, which also play a role in stabilizing the back.
If you want to specifically target your back muscles during your elliptical workout, there are a few things you can do. First, make sure you are maintaining good posture throughout the exercise. Keep your shoulders back and down, and your chest lifted. This will help to engage your back muscles more effectively. You can also try adjusting the resistance on the machine to create more of a challenge for your back muscles. Finally, consider using the handles in different ways to work different parts of your back. For example, holding onto the handles with an overhand grip will target the muscles in your upper back, while an underhand grip will focus more on your biceps and the muscles in your lower back.
Arms and Biceps
When using an elliptical machine, the focus is mainly on the lower body muscles such as the thighs, glutes, and calves. However, that’s not to say that you can’t also target your arms and biceps during your elliptical workout! In fact, many people find that incorporating some arm movements while using the elliptical can help to strengthen and tone their upper body.
An effective way to engage your arms and biceps while on the elliptical is to practice the front-to-back elliptical exercise. To do this, simply hold onto the handles of the elliptical machine and push them forward and backward in a controlled motion as you go through your regular elliptical routine. By doing this, you’ll be able to engage your biceps, triceps, and shoulder muscles, giving them a good workout in addition to your legs and core.
If you want to specifically target your arms and build strength, you can also mix in some high-intensity sprint-build intervals. During these intervals, amp up the resistance on the elliptical and really push through the movement using your arms and legs. This will help to increase the effort and intensity on your upper body muscles, giving them an exclusive workout.
Another way to work your arms and engage your core while on the elliptical is to use your hands to create resistance. Simply hold onto the handles, but instead of gripping them tightly, open your hands slightly so that you are using your muscles to maintain a stable grip. This will also engage your forearms and activate your core muscles, giving you a well-rounded workout.
Triceps
Firstly, the motion of pushing the pedals forward uses the triceps to extend the arm and create the forward motion. This helps to strengthen and tone the triceps, as well as engage the core muscles to maintain balance and stability. So, if you’re looking to tone up your arms and increase your upper body strength, the elliptical is a good exercise to incorporate into your routine.
If you really want to target your triceps on the elliptical, you can try a high-intensity interval training (HIIT) workout. This type of workout involves alternating between periods of high intensity sprint-build-up pedaling and periods of lower intensity recovery pedaling. During the sprint-build-up phase, you can focus on pushing and pulling with your arms, really engaging the triceps and working them to their full potential.
Abs
The elliptical machine is an excellent tool for working your abdominal muscles. While the primary focus of the elliptical is on the lower body, your abs also play a key role in stabilizing your body during the workout.
When you go forward on the elliptical, your abs help to stabilize your body and maintain balance. They also work in tandem with your lower back muscles to keep your core engaged. This means that as you pedal, you are giving your abs a good workout without even realizing it.
But if you want to specifically target your abs, there are a few things you can do. First, you can try going at a higher speed or increasing the resistance level. This will require more effort from your abs to maintain balance and stabilize your body. Another option is to mix in some high-intensity sprint intervals on the elliptical. This will further increase the intensity and focus on your abs.
It’s important to know that while the elliptical can help strengthen your abs and increase muscle tone, it won’t specifically target belly fat. To lose fat around your midsection, you’ll need to incorporate a combination of diet and other exercises into your lifestyle.
So, while the elliptical is not an exclusive ab machine, it does work your abs along with many other muscle groups. By incorporating exercises that target your abs, along with regular elliptical practice, you can expect to see good results in your abdominal muscles.
Glutes
The gluteal muscles, or glutes, are a group of muscles in your buttocks that play a crucial role in various movements and exercises, including those performed on an elliptical machine. When you use the elliptical, the glutes are some of the major muscles that you engage and work.
As you pedal forward on the elliptical, your glutes contract to extend your hips and drive your legs backward. This motion targets and strengthens your gluteus maximus, the largest muscle in your glutes. The gluteus medius and gluteus minimus, which are smaller muscles, also contribute to stabilizing and supporting your hips during the elliptical workout.
In addition to strengthening and toning the glutes, using the elliptical machine can also help you grow these muscles. When you increase the resistance or amp up the intensity of your elliptical workouts, you challenge your glutes even more, leading to muscle growth over time.
Furthermore, engaging your glutes during an elliptical workout can also activate other muscle groups, such as your quadriceps, hamstrings, and calves. Your core muscles, including the abdominals and obliques, work to stabilize your body during the elliptical motion. Additionally, your upper body muscles, like the biceps and muscles in your chest and upper back, may also engage depending on how you hold onto the handles of the machine.
To get the most out of your elliptical workout and target your glutes, it’s important to maintain proper form and technique. Ensure that your glutes are actively engaged throughout the exercise by focusing on pushing your hips back and driving your legs backward with effort. Let the glutes do the work, rather than relying solely on the motion of the machine.
Try incorporating high-intensity interval training (HIIT) into your elliptical routine, where you alternate between periods of intense sprint-like pedaling and recovery. This can further challenge and stimulate your glutes, leading to increased muscle strength and tone.
In conclusion, when using an elliptical machine, you’ll work your glutes along with many other muscle groups to create a full-body workout. By practicing proper form, focusing on engaging your glutes, and incorporating resistance and high-intensity intervals, you can effectively strengthen and tone this important muscle group, while also reaping the health benefits of calorie burning and fat loss.
FAQ
What are the main muscles targeted by the elliptical?
The main muscles targeted by the elliptical are the quadriceps, hamstrings, glutes, and calves. These muscles are responsible for the forward and backward motion of the legs during the workout.
Will using the elliptical help me tone my legs?
Yes, using the elliptical can help tone your legs. The resistance and incline settings on the elliptical can be adjusted to target different muscle groups in the legs, allowing you to work on toning specific areas such as the quadriceps, hamstrings, and glutes.
Is the elliptical a good exercise for strengthening the lower body?
Yes, the elliptical is an excellent exercise for strengthening the lower body. It works the quadriceps, hamstrings, glutes, and calves, helping to build strength and endurance in these muscles. Regular use of the elliptical can result in increased lower body strength over time.
Can the elliptical help me lose weight in my legs?
Yes, the elliptical can help you lose weight in your legs. It is a cardiovascular exercise that burns calories and promotes fat loss throughout the body, including the legs. By incorporating interval training or increasing the intensity of your elliptical workouts, you can maximize calorie burn and achieve weight loss in the legs.
Is it possible to build muscle in my legs using the elliptical?
Yes, it is possible to build muscle in your legs using the elliptical. While the elliptical primarily targets the lower body muscles, it also provides resistance training that can stimulate muscle growth. By increasing the resistance and incline settings and varying your workouts, you can effectively build muscle in your legs using the elliptical.
What muscles does the elliptical target in the lower body?
The elliptical machine primarily targets the muscles in the lower body, including the quadriceps, hamstrings, glutes, and calves.