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Will Cycling Reduce Thighs And Buttocks

Do you worry about the shape of your thighs and buttocks? If yes, you are among the majority of people who find their thighs and buttocks the most problematic. Having fatty thighs or buttocks can make all your attempts to look good go down the drain!

Trying to lose weight in these areas can be difficult. There are different exercises that you can try, and one of these is cycling. When it comes to slimming thighs and buttocks, cycling has proven to be an effective exercise. However, following a healthy diet plan is also necessary to gain maximum benefit from any exercise or gymming.

Cycling and weight loss

Cycling is a great activity that can be done both outdoors as well as indoors. It helps in improving cardio apart from being a good exercise for the whole body. It works on several muscles and joints and can increase stamina as well. How does it affect the body? Both upper body and lower body muscles are used in cycling.

Upper body muscles:

  • Both internal and external abdominal muscles
  • Arm muscles
  • Shoulders and chest
  • Back muscles

Lower body muscles: 

  • Quadriceps
  • Hamstrings
  • Calf muscles
  • Hip flexors
  • Gluteus maximus

All these muscles work together in a sequence to create the pedaling motion. Cycling regularly can help you lose weight and tone your lower body, especially the butt and thighs.

Is indoor cycling equally effective?

Many people find it difficult to cycle outdoors due to weather, traffic, or any other reason regularly. For them cycling indoors on a stationary exercise cycle (1) can be as effective for weight loss and muscle toning. Generally, there are two stationary cycles: an upright bike and the rider sits upright on it. The other offers more back support and allows the rider to sit in a recumbent position while pedaling.

How does cycling result in weight loss? 

Ask any weight-loss expert, and they will tell you that losing weight from just one area of the body is difficult and may even make your body look shapeless. Moreover, it is not good for your health. The best way to lose weight is to monitor your diet, exercise regularly, and make better lifestyle choices.

Cycling is a great way to lose weight (2) and tone up the muscles all over the body, not only in specific areas. Some people get tired of the gyms or aerobics classes, and cycling outdoors can provide them with a change of scenery. One can burn almost 500 calories per hour while riding a bike! What does cycling do to your thighs and buttocks?

Burn calories: cycling elevates the heart rate and helps the body expend more energy and thus burn more calories. Depending on how long and how intensely you cycle, you will see fat melting away from your body, including your butt and thighs. Even on a stationary bike, it is possible to burn 250 calories in just about 30 minutes.

Develop muscle mass: cycling engages almost all the muscles on the body and especially hip and leg muscles, and forces them to develop stronger. By increasing lean muscle mass, one can notice changes in metabolism. The speed of shedding excess weight gets faster. Muscle tissues require more energy than fat cells, and the body will burn more calories. This will help your butt and thighs to lose weight and look better toned.

The shape of the buttocks and thighs: just slimming or losing weight is not enough; you want the buttocks and thighs to have a good shape. While cycling, the glute and abdominal muscles also get a good workout. So, when you start to lose weight, it looks organic, and the stomach, buttocks, and thighs together give a good shape to the body.

Cycling Makes Your Butt Bigger: Myth Or Reality?

Some people think that cycling can make the butt bigger, but this is not true. What happens is that when you start to cycle, your muscles get toned, and you lose weight. A combination of these actions can make your butt look bigger, but it is not so. The type of fat which collects around the thighs and buttocks is quite stubborn. The stomach, buttocks, and thighs get firmer and better toned as you start losing fat from these areas. With overall weight loss, they may look bigger. Firmer buttocks are a good sign, and they should not bother you.

Some Cycling Tips

Cycling is a good exercise, and it is possible to lose weight on the thighs and buttocks with this activity, but only if you do it correctly. Here are some tips for people who want to lose weight by biking.

Engage in HIIT or High-Intensity Interval Training. Short bursts of high intensity and then follow it up with active rest periods. So, a cycling workout for a beginner can consist of 6 to 8 30-second intervals performed with high intensity, followed by 2 to 3 minutes of recovery period where you cycle at a moderate pace.

Combine strength training with cycling to get better results. Squats, kicks, lunges, etc., help strengthen the muscles and give good shape to the buttocks and thighs. Always balance out the lower body exercise with proper upper body exercises. This will make you look better and shapelier.

Whatever your goals, always give your body time to rest. Once a week, don’t take out your cycle from the garage and let your body recover from the strain of the last 6 days. On the rest day, you must relax completely, take a walk, or do gentle yoga.


Cycling increases your heart rate, which in turn burns more calories, leading to weight loss. Most of the muscles in the lower body and several in the upper body get a good workout while cycling. Whether you bike outdoors or use a stationary bike indoors regularly, you will notice your thighs and buttocks getting slimmer and well-toned.

Besides losing weight, cycling offers many other health benefits such as stronger heart health, better mental health, and lower cancer risk. Cycling is a great way to look after your body and lose weight from your thighs and buttocks.