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Faizan
Working out on an elliptical trainer is often a preferred method for getting full-body toning and aerobic exercise at the same time. This machine offers a low-impact workout that allows you to control how fast and hard you work. Typically, you pedal forward in a fluid, running motion to work your lower-body muscles, but you can reverse your pedaling to engage more body parts, including your abdominal muscles.
Muscles Targeted
Pedaling backwards engages your body from the bottom of your feet to the tops of your shoulders. Push with your legs to propel the elliptical in a backwards motion. Move your arms with a natural stride as if you were running. This will engage the calves, quadriceps, hamstrings and glute muscles of your lower body while also activating your abs and the muscles of your shoulders, arms and back. Tighten your stomach muscles to target the rectus and transverse muscles on the front of your stomach.
Get Your Arms Going
The moving handlebars, or arm poles, on the elliptical are primarily to engage your chest, back and arm muscles but they also further benefit your core muscles. As you pedal backwards and use these handlebars, you engage your entire midsection. This activates the oblique muscles on the sides of your abs along with your lower-back muscles. For the best results, focus on keeping your torso tight and steady and avoid letting your entire torso twist.
Get Moving
Warm up your entire body, including your abs before doing your elliptical workout to get the blood flowing and prepare your body for activity. Pick a few light movements like jogging in place, arm circles or jumping jacks and work at a slow to moderate pace for about five minutes. Pick a speed and resistance level on the elliptical that works for your fitness level. Start on the lowest settings and slowly increase the resistance and how fast you pedal backwards until you find the right combo. If you can't talk or catch your breath you are working too hard and if you don't feel your heart rate or breathing pick up, you aren't working hard enough. Pedal backwards, with your abs tightened, for 25 to 30 minutes and then work at a very slow speed for three to five minutes to let your body cool down.
Mix It Up
When you challenge your muscles with a variety of movements, you promote new muscle growth. You can challenge your abs by adding in high-intensity intervals or mixing up the direction you pedal. To do high-intensity intervals, work at a slower pace for 30 to 90 seconds, immediately switch to a very fast pace for 30 to 90 seconds and continue repeating this cycle for up to 25 minutes total. High-intensity interval workouts are more demanding on your body and should only be done one to three times per week. A sample workout with changing directions could include pedaling backwards for up to five minutes, pedaling forward for one to two minutes and repeating for up to 30 minutes.
Muscles Targeted
Pedaling backwards engages your body from the bottom of your feet to the tops of your shoulders. Push with your legs to propel the elliptical in a backwards motion. Move your arms with a natural stride as if you were running. This will engage the calves, quadriceps, hamstrings and glute muscles of your lower body while also activating your abs and the muscles of your shoulders, arms and back. Tighten your stomach muscles to target the rectus and transverse muscles on the front of your stomach.
Get Your Arms Going
The moving handlebars, or arm poles, on the elliptical are primarily to engage your chest, back and arm muscles but they also further benefit your core muscles. As you pedal backwards and use these handlebars, you engage your entire midsection. This activates the oblique muscles on the sides of your abs along with your lower-back muscles. For the best results, focus on keeping your torso tight and steady and avoid letting your entire torso twist.
Warm up your entire body, including your abs before doing your elliptical workout to get the blood flowing and prepare your body for activity. Pick a few light movements like jogging in place, arm circles or jumping jacks and work at a slow to moderate pace for about five minutes. Pick a speed and resistance level on the elliptical that works for your fitness level. Start on the lowest settings and slowly increase the resistance and how fast you pedal backwards until you find the right combo. If you can't talk or catch your breath you are working too hard and if you don't feel your heart rate or breathing pick up, you aren't working hard enough. Pedal backwards, with your abs tightened, for 25 to 30 minutes and then work at a very slow speed for three to five minutes to let your body cool down.
Mix It Up
When you challenge your muscles with a variety of movements, you promote new muscle growth. You can challenge your abs by adding in high-intensity intervals or mixing up the direction you pedal. To do high-intensity intervals, work at a slower pace for 30 to 90 seconds, immediately switch to a very fast pace for 30 to 90 seconds and continue repeating this cycle for up to 25 minutes total. High-intensity interval workouts are more demanding on your body and should only be done one to three times per week. A sample workout with changing directions could include pedaling backwards for up to five minutes, pedaling forward for one to two minutes and repeating for up to 30 minutes.
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