How to Use a Stationary Bike to Work off Baby Weight

It would be great if your figure could look just like it did before you gained the weight from having a baby. Unfortunately, this isn't the case for most people. However, getting back to your ideal weight once more can be as simple as learning how to ride a bike. Better yet, get your figure back by learning how to use a stationary bike to work off baby weight.

Things You'll Need

  • Stationary bike
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Instructions

    • 1

      Know that the large leg muscles involved when you use a stationary bike need to use a lot of energy, which will help you to work off baby weight more quickly than regular exercise. In fact, a mere 30 minutes of moderate cycling can burn approximately 400 calories, more than 80 percent of which are from fat.

    • 2

      Plan to spend at least 40 minutes per session on a stationary bike--5 minutes to warm up, 5 minutes to cool down, and 30 minutes of moderate cycling to maintain your target heart rate for burning the most fat, which is 60 to 70 percent of your normal heart rate when at rest.

    • 3

      Find your target heart rate by using the Karvonen formula: 220 minus your age in years, less your resting heart rate, multiplied by 60 percent (low end) or 70 percent (high end), plus your resting heart rate. So, if you're 30 years old and your heart normally beats 60 beats per minute at rest, your ideal fat burning heart rate would be 138 to 151 beats per minute.

    • 4

      Target your baby weight trouble zones on your waist and tummy by keeping your spine straight and holding in your abdomenal muscles as you cycle.

    • 5

      Lose baby weight from your upper body too by using light to medium hand weights (no more than 5 pounds for each hand) to perform bicep curls, side lifts and over-the-shoulder push ups while you cycle.

    • 6

      Keep your stationary bike routine interesting and varied to avoid boredom. It might help to prop up a good book, put on a headset to listen to music or plan your exercise schedule around a favorite television show.