Which Bicycle Machine Is Good for Stomach Workouts?

When pushing through every pedal stroke, there's little doubt cycling provides an excellent leg workout. Because a ride outside requires you to use your core to stay balanced, outdoor cycling tones your abs as well as your legs. Many indoor bikes, however, don't require much effort to keep you balanced, so you often lose the ab-toning benefits of cycling. But an indoor cycling workout doesn't have to result in a weak core. By choosing the right equipment and paying attention to your form, you can tone your abs as you pedal away.

  1. The Rollers

    • Think of rollers as a treadmill for your road bike. This simple machine consists of three rolling drums -- the two rear drums support the back wheel and are connected to a single front drum that supports the front wheel. Unlike a trainer where your bike is locked into the machine, on rollers it's up to you to stay balanced and keep your bike centered on the rolling drums. Since much of this balance stems from your stomach muscles, the rollers provide a terrific ab workout.

    The Recumbent

    • On a recumbent bike, you sit in a bucket-style seat with your legs out in front of you. Your back is supported by a back rest and you lean back slightly making for a comfortable position for many people. Leaning back and pedaling with your legs out in front of you works your lower abs. You can increase this workout by moving the seat closer to the pedals.

    The Stationary

    • With their fixed position, stationary bikes require little effort to stay balanced and in certain positions you can completely relax your stomach muscles. You can boost your ab workout on a stationary bike by sitting up straight and releasing the handlebar. Simply holding yourself upright requires your abs to work, but you also work your lower abs slightly more in this position. To work your core in other riding positions, you will have to concentrate on keeping your abs engaged as you ride.

    The Form

    • Whichever bike machine you choose, you'll get a better ab workout if you maintain good form and actively engage your stomach muscles as you ride. As you pedal, instead of letting your belly hang loose, think about pulling your navel to your spine. Holding this position for 15 seconds at a time with 15 seconds of rest in between strengthens your abs and supports your spine. You can perform this navel pull while leaning over your handlebars, sitting up straight, riding the rollers or pedaling your recumbent.