How many times have you scrolled down Instagram and Facebook articles raving about the effectiveness of spinning?
But did you know that spinning is pretty effective for toning your butt too?
If someone reading this article is unknown to the word “spinning”, it basically means indoor cycling.
Spinning is done through classes that work on an individual’s strength, endurance, and intensity. These classes also increase our stamina and tendency to workout effectively.
It also requires a stationary exercise bicycle with a weighted flywheel that is specialized for this purpose. You cannot use your average bicycle for this.
Spinning classes are conducted in a way to provide individuals with an effective source of exercise and comfort.
These classes have expert trainers that lead the class and simulate terrains and tracks that are similar to those used for outdoor cycling.
These different terrains are used so that the rider can practice different positions and speeds. For example; cycling on a mountainous terrain will require more balance including added strain on the legs.
The classes based on these terrains also help the riders have an intense session of cardio.
The mixture of positions and techniques will help them burn some extra calories along with toning their butts!
Unlike other boring workout sessions, spinning classes are loaded with motivation, music, and energy for the rider to exercise efficiently.
The foremost and most significant advantage of spinning is that the rider can control the intensity of their exercise along with the help of a professional trainer to guide them at all times.
Spinning is great for an extra session of cardio and balance, sure, however, spinning is also an excellent alternative to squats for toning your butt. The extra strain on your legs builds and tones your leg muscles, the added weights allow you to put extra pressure on your glutes.
what better way to combine strength training with cardio, right?
Specialized stationary bicycles for spinning:
One that we recommend is the Marcy Fan Exercise Bike
The specialized exercise bikes are modified in a way to suit riders of all body physiques.
The bicycles used for spinning also have certain controls. You can control the paddle intensity, seat level, and handlebar distance, and so on.
These controls make it easier for riders to have an effective spinning session.
However, one has to be careful when it comes to spinning exercises to tone the body.
If the rider is sitting in an incorrect posture or the exercise conducted in class is flawed in any way, there can be a chance of internal as well as external injuries and cramps.
When it comes to exercise, posture can quite literally make or break you, this especially goes for strength training or weight lifting exercises. since spinning evolves weights, it is advised that you consult a trained professional for your first few round at least.
They are experienced hence the classes they conduct will be effective, beneficial, as well as safe and sound!
It is remarkably important for the rider to sustain an accurate position before spinning. This will ensure their comfort and effectiveness as well as it will reduce the risks of injuries.
The seat has to be adjusted according to the rider’s height prior to the class.
The handlebar of a stationary exercise bike for spinning can also be adjusted according to the rider’s comfort.
A newbie can set it high for comfort. However, it is preferred that the handlebar is at the same height as the seat for better results.
Can you Tone your Butt by Spinning?
Spinning or indoor cycling if done right can give our body the much needed boost and energy.
Spinning not only helps with weight-loss and effective results in lesser time, but it also aids you in attaining your goal of a bigger, more toned butt.
It can be the much needed solution for you to flaunt all your skinny jeans and summer swimsuits.
Glute muscles are a set of three muscles that make our butt. It is said that glutes are affected the most with spinning.
Moreover, indoor cycling will affect your full body since this workout and the pressure it exerts is as effective as a full body workout.
Glutes are at an advantage since they are the muscles to receive the most pressure hence spinning works as a great way to tone your glute muscles.
Spinning is as good as squatting when it comes to shaping your butt. It burns fat as well as engages our core to give our legs and butt shape.
This form of exercise targets your glutes hence it will lift and tone your butt effectively and better than any other form of cardio or exercise.
It is true that other factors along with good genetics play a part in our body physique, but our lifestyle and usage of our muscles can change that and aid in toning our bodies. Spinning is an example!
If done correctly while following a number of tips and techniques, spinning can be pretty effective in helping you get your summer body.
The glute muscles are advantaged the most when it comes to this exercise because of the position, movement, and pressure targeted areas.
Therefore, spinning is definitely effective in toning our butts.
Enroll in a spinning class if you dream of having a toned and lifted butt every night. You will be sorted!
Tips to tone your butt with spinning:
Your gluteus maximums muscles are the largest muscles in your body, which makes them the hardest to tone and build.
Over the years many new and evolving exercises have allowed us to tone our muscles, however, the effectiveness of a particular exercise depends on your body composition and of course your workout routine.
So if squats and dead lifts haven’t served your rear end that perfect lift, allow yourself to try the spinning workout for at least a week to notice apparent results. Here are a few tips and tricks that may help you enhance your results:
- Get your posture right:
The basic tip to isolate and target any muscle group for toning or building muscle is to have your angels set straight, your posture can greatly impact the effectiveness of the workout you do.
Spinning does target your gluteus however in order to tone your butt, you will have to ensure that your position on the bike is correct and effective since your workout solely depends on it.
Prior to the class or exercise, you should spend good 10 minutes in figuring out and ensuring that you are exercising in an accurate posture.
This can be done with the help of a professional trainer since they are experts and they understand postures and positions better than us. Never feel ashamed of asking for help.
The size of your seat should be accurately aligned with your hip bone for effectiveness hence you need to give this procedure 10 minutes prior to the class since posture is literally the key element in spinning.
Your safety is also dependent on whether you are exercising in the correct position or not.
- Squeeze your butt:
It is important for you to squeeze your butt when spinning; it is as significant as not bending knees is in squatting.
If you want a toned butt, you will have to squeeze your butt cheeks when you are exercising.
Your feet are not the only body part that requires attention during spinning; your butt needs to be squeezed in order for you to get the most out of it.
This will exert pressure on your glute muscles and that is what eventually aids in toning your butt the most.
Squeezing and relaxing your butt in intervals is important to ensure that your glutes are activated during the workout, you don’t want more activation in your quads and calves as much as in your glutes.
You also need to ensure that your torso is not moving too much, since that can take off the pressure from your glutes making the workout ineffective for toning your butt.
You are required to squeeze your butt whenever you lift up. This will definitely help in toning your butt as it will pressurize the muscles and help them grow.
- Alternate between seated and standing cycling:
This tip will not only make spinning effective for toning your butt, it will also eliminate the aspect of monotonous from your workout.
You can switch between standing and sitting, it will make the workout interesting while exerting more pressure to your butt and glutes.
Moreover, standing and sitting alternatively will give you the chance to squeeze your butt every time you lift it off the saddle.
This squeezing of butt cheeks will tone and lift your butts.
Along with this, you need to ensure while sitting that your bum is at the widest part of the saddle while you are spinning. This is not only to ensure comfort but it also makes your posture upright and accurate.
If seated, you will also have to ensure that you have a subtle bend at your knees. This is to maintain an accurate distance for better results throughout the workout.
While standing and spinning, you will also have to make sure that you are not exerting all the pressure and body weight on the handlebars.
The rider should be inclined forward so that maximum pressure and weight is exerted on the act of paddling for a toned butt and an effective workout.
- Do not skip the warm-up and the cool-down
For any workout or exercise to be effective, one cannot skip the warm-up before and the cool-down after the workout.
You might be wondering why all our gym trainers made us do 25 jumping jacks and high-knees before our spinning class or workout, yeah well because it is necessary for us to have a slightly increased heart rate before we dive in the workout.
Similarly, spinning also requires the individual to warm-up before the session begins. The warm-up exercises are switched and guided by the trainer.
It is important for the rider to have a good warm-up prior since it will escalate the stamina as well as it is said that a workout without a warm-up is legit ineffective.
Hence why risk it?
Moreover, it is also mandatory for the rider to cool-down after the spinning class is over. This step is crucial and cannot be missed.
Cool-down is also known as stretching.
The cool-down after spinning builds the muscle recovery hence you cannot have a toned butt without this one!
Researchers have proved that warm-up and cool-down along spinning can be beneficial for the mental health of an individual as well!
Getting a toned butt along with improved mental health with the help of spinning, sounds perfect, right?
- Focus on inclining position while spinning:
Inclined or climbing is a posture/position while a rider is spinning. In order to have a toned and lifted butt, the rider should entirely focus on the climbing position because it can aid the process and make it effective.
Having a seated climb position can exert maximum pressure on the lower body hence it will exert pressure on the glutes. This will ensure you a toned and lifted butt for sure.
The climb position will also challenge your core and this automatically improves the endurance of the rider making it effective on the whole.
Furthermore, standing climb position also ensures that a person is riding in a steeply inclined position.
This will also improve the leg speed and exert effort and pressure on the hamstrings. This might seem insignificant to read yet it can create a difference if you are striving to have a toned butt.
When you are doing an intense standing climb, you need to keep your butt cheeks intact along squeezing your glutes. This step is extremely necessary to sculpt and tone your butts with the help of spinning.
This tip will give your butt the much needed pressure and activation that it needed. Climb during spinning can challenge your muscles in a way that they give you power booze.
Is spinning safe?
Mostly, spinning is safe for people of all body physiques and types. This workout gives the intensity control to the rider hence it is adjusted according to their stamina and tendency.
However, one still has to be super careful since over-doing and over training can cause certain health problems. Anything in excess is not exactly beneficial for your health; the same is the case with spinning.
Over training with spinning can lead to problems like rhabdomyolysis; a type of muscle and skeleton breakdown. Therefore, the time spent spinning should be closely monitored.
You need to communicate with your body as soon as you start feeling that your bones and muscles had enough, you need to stop.
Moreover, in order to stay safe, you should take short periods of rest in between spinning and stay hydrated fully at all times. This will also boost your energy and stamina.
You should also incorporate another form of workout along spinning to increase your flexibility. It can be anything; yoga, aerobics, Pilates, etc.
If you ensure these tips along with an accurate posture, spinning is totally safe.
Go ahead, spin, and flaunt that toned butt!
Pros and cons of spinning:
1- Spinning is extremely effective in burning calories. This intense form of cardio can help you get rid of that extra fat along with toning and lifting certain body parts like your butt, legs, abs, and so on.
2- It does not exert a lot of pressure on your joints like other exercises do. It is a high intensity workout yet it stays easy on the body if done correctly and moderately.
3- Spinning also improves mental health. You can paddle-away all your worries and anxieties. This workout will not only regulate your abs and butt, but it will also regulate your emotional well-being.
4- Spinning classes are mostly booze of motivation. Enrolling in these classes can help you level up for your motivation because of the ambiance. Working out with more people has a positive effect on performance and motivation.
1- Spinning also tends to ignore the upper body. The only muscles being used during this workout are our lower body muscles hence you cannot solely rely on spinning for a full-body weight loss and toning.
2- Like any other workout, spinning can also result in certain body aches and cramps. The most prominent being backaches and leg cramps. These can be troublesome for some people. However, you can easily eliminate these body aches and cramps by practicing warm-up and cool-down regularly along with staying hydrated.
3- This workout also has a risk of wrong posture and overdoing the exercise. This can be harmful for your health since it can result in injuries.
4- This can also be ruled out by communicating with your trainer throughout the workout.
5- Another con of spinning is that the stationary bicycle used is expensive hence most people have to enroll in classes for the workout. This can be expensive especially when it has to be amalgamated with other forms of workout.
Therefore this is not exactly a very budget-friendly workout.
It is definite that spinning can lift and tone your butt. Instead of buying another subscription of an editing app, you should enroll in a spinning class.
Not only does it tone butts, it also helps in reducing weight and toning your legs and abs. Getting all these benefits out of a single workout – that too low impact, is a great deal.
Moreover, this workout increases your motivation along with promising results.
If you ensure the above-mentioned tips along with proper safety, you will be able to have a toned butt with absolute safety sooner than you thought.
Spinning can also tone and develop your abs. Tips like not leaning entirely on the handlebar when paddling can help you have a flat and toned stomach.
Bid a final goodbye to your jiggly thighs, saggy butts, and bulged out stomachs before you start spinning.
It is time for you to take care of your physical health along with your mental health. This workout is here to do both.
Yet you will have to ensure your safety by maintaining the above-mentioned tips religiously at all times.