A recumbent bike is a no-impact, leg-toning workout.
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Yes, you can tone your legs on a recumbent bike. The ways in which you do this are varied. You can change the workout to meet your toning, comfort and fitness needs. Recumbent bikes are found at most health clubs, or you can purchase one for at-home use for an efficient leg-toning workout.
Cycle in Comfort
A recumbent bike offers a more comfortable workout, especially if you have low back pain or are carrying excess weight. Cycling on a recumbent is a non-weight bearing, no-impact workout that improves your cardiovascular system and tones your legs. The bikes have larger seats and place your feet in front, instead of underneath you like on an upright bike.
Cycling on a recumbent improves your overall health and wellness, but only uses your legs for the workout. This localized muscle usage may hinder your ability to last for an extended duration on the bike but also focuses the exercise on your legs. You use your quadriceps, the fronts of your upper legs, your hamstrings, the backs of your upper legs, your inner thighs and your glutes to push the pedals on the bike.
Variety is the Spice
The best way to tone your legs on a recumbent bike is to vary the workout routine. When you cycle at a comfortable resistance and at a steady pace for at least 20 to 30 minutes, you burn calories which slims your legs. An increase in the resistance level uses more muscle strength than endurance, which tones your legs. Set the bike at a high resistance that is difficult for you to pedal at 90 revolutions per minute. Use a combination of both types of workouts for overall leg-toning benefits.
Adjust the recumbent bike to fit the length of your legs and you'll avoid injury while you improve your look. When you are seated, your back should be supported in an upright position. With your feet on the pedals, extend one leg completely. Adjust the seat forward or backward until you have only a slight bend in the knee of your extended leg. Keep your feet flexed as you pedal by pulling your toes toward your shins, which also tones the muscles of your lower legs.