How to Use Gym Eliptical Machines for Flat Abs & Firm Buttocks

You can finally have the flat abs and firm butt you've always wanted. It's not impossible; all you need is a cardio machine found in practically every gym: the elliptical trainer. The combination of cardio with resistance will both torch calories and help sculpt muscles. Simply going through the motions on the elliptical will not challenge your body enough to bring about change on its own, but a few changes to your routine can get you a flatter tummy and stronger glute muscles, as well as leaner overall appearance.

Things You'll Need

  • Elliptical machine
  • Dumbbell weights (10-20 pounds)
Show More

Instructions

  1. Do Intervals on the Elliptical

    • 1

      Aim to get at least 30 minutes of moderate to high intensity work on the elliptical. Help yourself burn extra belly fat with intervals. Intervals consist of performing shorter bursts of higher intensity work with longer periods of rest. The intervals allow you to burn more calories than steady exercise because your heart rate goes up higher, requiring your body to burn more calories.

    • 2

      Perform a warm-up for 5 minutes. For one minute, increase the resistance to where it challenges your leg muscles and speeds up your RPM (which will display on the screen to at least 95 RPM. After one minute, do two minutes of easy-moderate "recovery" by decreasing the resistance and RPM.

    • 3

      Repeat this interval cycle for 30 minutes, and then get in a 5 minute cool down on zero resistance and on a slow RPM (<60RPM).

    Flat Abs from the Elliptical

    • 4

      Incorporate ab work into your elliptical workout. Constantly remain aware of your core (abs and lower back) by keeping the muscles tight and flexed. This small change can produce ab-flattening results.

    • 5

      Work out your obliques and trim your waist by doing side-to-side twists with a flexed core.

    • 6

      Twist side to side with elbows bent by your side to help propel and balance yourself. You can also put your hands up behind your head and do "side crunches" by alternating leaning side to side by bringing your elbow down towards the floor. You can do this forward, too, with "standing crunches." Simply taking your hands off the handles of the elliptical will force you to balance yourself by flexing your core. This will help tone your abs and you will likely not even notice you are doing it.

    Firm your Butt on the Elliptical

    • 7

      Up the resistance on the elliptical to at least level 5 or to where you really feel a challenge. The natural motion of the elliptical plus the upped resistance will target your butt and lean and firm it.

    • 8

      Incorporate 30-second exercises while on the elliptical where you squat lower while continuing the elliptical motion. This will really make your muscles burn and tone your butt muscles as well as your quadriceps and hamstrings.

    • 9

      Work for 3 minutes on the elliptical and then get off and do 20 freestanding squats. Repeat this 5 times.