Have you ever felt a twinge of envy for people with a bum that looks good in everything from swimsuits and shorts to jeans and bodycon dresses? Well, you’re not alone. We all know someone who, despite leading a sedentary or inactive lifestyle, looks naturally fit. And genetics could be the reason for this.
If you don’t have the genetic makeup for a toned physique, don’t be disheartened. You may need to work a bit harder and join a spinning class!
Wondering what muscles does a spin bike work? Well, during a spin class, you’ll work your quadriceps, hamstrings, calves, and heart. But what about the bum?
Read on as we answer the question, ‘does spinning tone your bum’ and discuss tips to increase your bum toning potential.
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What happens to your bum when you ride a spin bike?
The largest muscle in your body is the gluteus maximus which makes up most of the form and shape of your hips and bum. You activate ninety percent of these muscles when you ride a spin bike and increase the number of calories and fat burned.
And, if your spin bike has excellent resistance levels, you’ll burn more calories and fat in your bum because that part of your body (along with your legs) works extremely hard turning the pedals when you ride a spin bike.
The more you activate the muscles in your bum and legs, the more toned they get. The change will come in the form of additional muscle mass, giving the appearance of a firmer bum. Of course, good genetics play a vital part in having a toned physique, but exercise (e.g., spinning) plays an equally important role when it comes to fitness and health.
If done the right way and consistently, spinning can keep your bum tight and toned all year long. If you’re already using a spin bike but aren’t seeing your dream-toned bum in the mirror yet, there are techniques you can follow to maximise your bum toning while spinning.
How to tone your bum better?
Here are advanced tips to help you get a more toned bum using your spin bike.
Make sure to warm up and cool down
As with any exercise, the general rule of thumb is to warm up before the workout and cool down afterwards.
Have you ever wondered why your fitness instructor makes you bend over and touch your toes, do calf stretches while leaning against a wall, or perform arm circles before your workout? If yes, we’re here to tell you that these warm-up moves help you take full advantage of your spinning classes. Warming up prepares your body for aerobic activity and reduces muscle soreness and injury risks.
Cooling down after your workout is just as important. Why? This allows for a gradual recovery of your heart rate, blood pressure, and of course, muscles. If you’re not aware, the lack of muscle recovery keeps you from having a toned bum. Therefore, you should set aside some time after spinning to cool down.
Cooling down doesn’t need to take long. Anywhere from five to ten minutes should be enough to perform a less intense version of the same exercise. In the case of spinning, you may begin to cool down by gradually slowing your pace, eventually turning it into a gentle pedalling. This will allow your heart rate and blood pressure to return to their normal levels.
More importantly, a 2019 study revealed that warm-up and cool-down could increase an individual’s mental efficiency. So you’re not only getting a toned bum but improved mental health as well.
Maintain the right form
The rule of thumb when working to target and tone your bum muscles is to maintain the proper form while spinning. This is because the right posture can significantly influence the effectiveness of your workout. Not only that, but your safety is also dependent on whether you are riding the spin bike in the correct form or not.
We already mentioned that spinning activates your bum muscles, but to get a more toned bum, you have to make sure that your form while spinning places more pressure on your bum area.
Before the spinning class starts, hop on the bike and take your time figuring out the correct and comfortable posture for riding. Protip: If you’re new to spinning, you can seek help from professional trainers since they understand positions and postures very well.
Since the right form is key to the effectiveness of your workout, adjust your seat and ensure that it accurately aligns with your hip bone. High-quality spin bikes usually have great seat adjustment with specific seat settings, so you can make adjustments easily or change things quickly when other riders use your spin bike.
As well as adjusting the bike’s seat, make sure the bike’s handlebars are at an optimal position. Protip: It should be about a forearm’s distance from the start of the seat.
But if you want to keep your shoulders away from your ears, pull the handlebars farther from the bike seat. If you want to boost your abs workout, pull it closer to the bike seat.
Regardless of what height you want the handlebars to be, make sure they’re not lower than your bike’s seat. Otherwise, you could slouch too much and hurt your lower back, shoulders, and groin.
Squeeze your bum
Still wondering ‘does spinning tone your bum’? The great news is – your bum is one of the many body parts that spin bikes tone! But in order to get a more toned bum, it’s important to squeeze your butt cheeks when spinning.
It’s not only your shoulders and back that require attention when riding; your bum also needs some squeezing so that you can get the most out of your exercise. By doing so, pressure gets exerted in your glute muscles and this, in turn, aids in toning your bum the most. Whenever you lift up your bum, remember to squeeze it to pressurise the muscles and help them grow.
Switch between seated and standing pedalling
Another helpful tip is to switch between seated and standing positions. Not only does it help tone your butt better, but it also keeps your workout from being monotonous and boring.
Furthermore, switching between sitting and standing allows you to squeeze your bum every time you lift it off the saddle. As discussed earlier, squeezing your bum helps tone your bum better.
While sitting while spinning, remember to position your bum at the widest part of the saddle to guarantee comfort and proper posture. Keep in mind to have a subtle bend at your knees to sustain accurate distance.
On the other hand, while standing and spinning, ensure that you’re not putting all the body weight and pressure on the handlebars. Experts recommend that you follow an inclined position to exert maximum body weight and pressure on the act of pedalling for a toned bum and a good workout.
Focus on climbing position while spinning
Climbing position refers to the inclined position while a rider is spinning. If you’re working towards a more toned bum, you should focus on this position to exert maximum pressure on your glutes.
As well as exerting pressure on your glutes, the climbing position while spinning challenges your core and improves your endurance.
What are the benefits of spinning?
Besides toning your bum, spinning offers a lot of other benefits. Find out below what else spinning does:
- It is incredibly effective in burning calories. Many people love this intense form of cardio due to the fact that it helps them blast through calories. It is estimated that a person can burn up to 700 calories in a 1-hour spin bike session.
- As mentioned, spinning doesn’t only tone and lift certain parts of the body but also improves mental health. It releases endorphins, which can enhance your mood and relieve stress.
- Taking part in a spinning class is mostly a boost of motivation. When you work out with others, you work harder and amp up your performance.
- Having a toned bum makes you feel good about yourself and increases your confidence.
Spinning for a Toned and Firmer Bum: Final Thoughts
So, does spinning tone your bum?
The rhythmic spinning motion can define and give your bum that well-rounded definition. And if you do warm-ups and cool-downs, keep the right form, squeeze those glutes, alternate standing and seated pedalling, and focus on climbing position, you can increase that toning effect on your bum. That’s right; you can get a more toned bum by following these tips.
But it’s important to keep in mind that consistency is a significant factor in muscle toning, so the more you get on the spin bike, the faster you will tone your bum.
So what are you waiting for? Get your spin bike and start pedalling!
