Does Cycling Make Your Bum Flat? Learn Everything About Toning Your Glutes by Cycling!

Do you check your bum in the mirror after a series of cycling workouts to see if it’s still the same size? If yes, then you’re like most of us. 

Many people wonder does cycling make your bum flat. After all, extended pedalling sessions require you to sit for a long time. Also, riding an exercise bike counts as cardio, and we all know that cardio makes your muscles leaner.

Many people believe that cycling will flatten their bum because it takes a beating when riding the bike (getting pressed hard into the seat).

While this may seem like the case, experts reveal that cycling actually enhances your bum by eliminating the fat deposits around it.

So bear with us, as we’re going to shed light on the frequently asked question, does cycling make your bum flat?

does cycling make your bum flat

Does Cycling Make Your Bum Flat? The Answer is – No!

If you think that riding your exercise bike every day will eventually flatten your bum, you’re wrong. 


Even if your bum feels soft and sore after a series of hard sessions, cycling will not reduce its size. If you have a perky bum, it will stay that way – unless much of its size is from excess fat.  Then, cycling will help you shed that unwanted fat.

The fat deposits that seem to build up so easily directly in the bum and just below it bother most people. But, these can go away with cycling.

So let’s put it this way: Intense indoor cycling workouts help you lose all those unwanted weight and excess fat. This may lead to a reduced bum size but in a good way! You will get rid of all those unwanted fat deposits and put your bum in a great shape. But, sitting on the hard seat for several sessions has absolutely nothing to do with it. 

If you think about it, it’s kind of funny that such a thought crossed your mind. Because all the sitting that you do while watching television, holding a regular desk job, or riding your vehicle don’t get considered in all of this. Right?

Cycling Tones Your Bum Instead

If you spend a lot of time on your exercise bike, your bum muscles get toned! The largest and most superficial bum muscle, gluteus maximus, helps to extend the hip when you cycle and gets quite the workout. 

The other two bum muscles, gluteus medius, and gluteus minimus are considered contributing muscles. They assist in the lateral motion and outward rotation of your hips, providing stability as you pedal. 

As these muscles continuously get activated after a series of pedalling sessions, they become more toned and tight. If you’ve ever seen a professional cyclist with a bum that looks so wonderful in those bike shorts, that’s probably a result of months of effort and hard work put into training.

Cycling Bum Before And After – The Difference!

If you have been riding your exercise bike for a while, look in the mirror or have someone check it. There should be a difference in its shape and size.

Will the before and after results be the same for everybody? The answer is no. The before and after results can be affected by several factors, including current weight, diet, body shape, hours of training, and workout intensity.

But most people should expect to see some muscle definition in their bum area after two months of cycling. In other words – your bum won’t get smaller! You can expect it to be more toned and perky after regular cycling sessions.

How To Make Your Bum Bigger

Start by adjusting the bike before your workout session.

To further enhance your cycling bum workout, you should ride with the right form. Try adjusting your bike seat before the session to ensure that your legs are in the best position and activate your glutes.

Just like performing squats, it’s not too much of a stretch to see that bending your knees close to ninety degrees is the best way to target your bum muscles the most. So when you push down on the pedal, it’s like performing a single leg squat and pushing through your glutes. 

It’s important not to have your seat set up in a way that you’re pedalling with your knees too high as this may cause knee pain. It also helps to set the handlebars higher so that you keep your torso upright, a position that helps transfer the load into your bum muscles.

Stand up while riding.

Make your workout routine interesting by switching between a fully-seated position and a standing position while riding. Both motions are great for your bum, especially if you pair them up with squeezing your bum cheeks during jumps.

Change the resistance.

Resistance is another key factor in making the most of your bum cycling workout. It determines how much fat deposits you will lose and how fast your bum gets toned.

The basic exercise bikes have resistance levels settings that range from one to eight, while the newer models come with higher resistance settings, even up to a hundred. These levels allow the exercise bike to imitate the resistance of road bikes.

If you’re new to indoor cycling, you can start with lower resistance settings, such as 3-4. As you make progress, you can amp up the resistance on your bike, allowing you to burn more calories.

Take time to rest.

Regardless of your fitness goals, you should get some rest in between your workout sessions. If you’re pushing yourself to get results and not give your body a chance to repair and rest, you will risk your chances of getting a stronger, more toned bum.


So have we got that straight?

Cycling doesn’t make your bum flat, but it makes your bum fuller instead! All that time spent pedalling and pressing your bum hard doesn’t cause your bum muscles to flatten or lose their natural curvature.

What’s more, there are ways to make your bum grow as full as you’d want it to be – maintaining a correct position while riding, alternating seated and standing positions, changing the resistance, and giving your bum the time to rest and recover. 

The best part about keeping these tips in mind is, that you get to tone other parts of your body as well. 

Now hop on your bike and pedal your way to a toned physique!

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