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Effect Of Cycling On Body Shape: Targeted Muscles & Benefits

Effect Of Cycling On Body Shape

When we cycle, our bodies undergo a series of changes. Cycling can be a means of transportation, a leisure pastime or a highly competitive sport. You’ve come to the right place if you are curious about the effect of cycling on body shape.

Cycling is a low-impact aerobic activity with several benefits for your body shape. It is a great way to stay active while exercising and can support the development of a physically and mentally healthy lifestyle. Continue reading to learn how cycling can improve your fitness and well-being, but know that cycling has different effects on different body shapes.

A Girl Cycling

When you start cycling, your heart muscles become stronger, which lowers your resting pulse and blood fat levels. According to research, people who cycle to work are exposed to two to three times less pollution than those who drive, so their lung function improves. Cycling works the entire body, contrary to popular belief, which suggests that it only tones the lower body. When pedaling a bicycle, you use numerous muscles. You will notice a lot of changes in your lower and upper body and mind if you start riding every day or most days.

  • Stronger legs

Leg strength is the main advantage of adding cycling to your daily routine. Cycling primarily targets and affects lower body muscles. While cycling does strengthen your leg muscles, not all cyclists achieve the same results. The size and tone of the muscles in the area vary from cyclist to cyclist. One of the primary reasons for this is the varying levels of cycling.

Top-level cyclists have leaner and slimmer legs, depending on their training level. Track cyclists, on the other hand, have stacked legs.

  • Core strengthening

Cycling doesn’t just build up your legs. It works hard to keep your body stable atop the bike, so don’t be shocked if your abs hurt after an intense cycling workout. Cycling engages core muscles such as the abdominals and back. It aids in keeping the body upright and requires a significant amount of core strength to keep the cycle in the proper position.

  • Muscle increase
Cyclists Standing

You might think of cycling as a cardio workout, but if you increase the resistance on your bike, your muscles will start to build. This type of resistance training not only improves the strength and function of your glutes, hamstrings and hips, but it also improves your overall muscle endurance.

  • Weight loss

If you ever ask yourself, “Is indoor cycling good for weight loss?” look no further, cycling every day is a terrific method to lose weight. Depending on the intensity of your ride, an hour of indoor cycling can burn up to 1000 calories.

  • Mental energy rise

One guaranteed way to increase mental strength is to push yourself through a cycling class each day. Exercise has been repeatedly and scientifically linked to brain health and the reduction of cognitive changes that can leave you vulnerable to dementia later in life.

  • Lowers disease risk

Regular exercise of any kind will lower the chance of developing chronic conditions like heart disease, high blood pressure and type 2 diabetes.

  • Immune system

Cycling will prevent colds and stomach viruses in addition to preventing chronic ailments. Your body will thank you for your effort by continuing to be healthy and enabling you to ride your bike every day.

  • Better mood
Cheerful Cyclists
The advantages go beyond the physical. Cycling is a frequent kind of exercise that is strongly associated with lower levels of stress, anxiety and depression. All this happens because of the endorphins that provide us with a sense of euphoria, reduce anxiety and improve mood.

What Muscles Does Cycling Tone?

Cycling tones your legs, arms, glutes and core muscle groups. It is excellent for achieving a lean and toned physique, especially when combined with other cardio and resistance-based workouts that burn a lot of calories. However, some of you may be wondering how cycling affects our body shape. So, let’s take a closer look at the muscle groups that it targets and tones.

Shoulder & Arm Toning

Cycling causes the shoulders, also known as the deltoids, to be activated to a certain level, depending on how challenging the ride is. To hold the torso in proper alignment, they cooperate with the biceps, triceps, upper back and chest. These muscles maintain your upper body by defying gravity’s pull down when you exert force on your bike’s handlebars, especially on rough terrain. During a riding exercise, the arms are unquestionably less engaged than the lower body, but it doesn’t mean they don’t support the rest of your body to maximize your overall toning effects.

A cycling workout engages your forearm’s secondary muscles as well as your biceps and triceps. They help to keep your spine in a neutral position, support your neck, back and core, and promote a healthy balance.

Core Muscles & Stomach

Flat Stomach

Because your core is literally in the center of your body, it works tirelessly to support a variety of areas, including the pelvis, spine, upper and lower back, stomach and glutes. The core must be fully engaged while cycling in order to support these body parts and maintain proper form. This is especially true during the more challenging parts of a ride. 

Thigh & Leg Shape

Cycling is a great way to tone your legs and other lower body muscles. Due to their importance in pedaling, the quadriceps and hamstrings are the muscles most frequently worked out while cycling. Even though the downstroke requires all cycling muscles to work the hardest, you cannot make the pedaling motion without the assistance of the hamstrings and quadriceps.

  • The hamstrings are located at the back of your thighs (the posterior) and participate in the upstroke motion.
  • The quadriceps, on the other hand, are located at the front of your thighs (the anterior). During the downstroke, they are heavily targeted.

Because you can easily target them with a variety of exercises, it’s a good idea to train leg muscles in addition to your cycling workouts to promote more definition.


Glute Muscle

The glutes are one of the most overlooked areas of the lower body when discussing the muscles that cycling tones. Many cyclists believe they only target their glutes when they stand up and cycle, but this is not true. While this is likely one of the most effective ways to target this muscle group, there are other ways to tone your glutes during a cycling session.

One method is to ensure that your seat is in the proper position, which is often a little higher than you would expect. This allows the hip to move through a wider range of motion and engages the glutes even more. You can also change your saddle for a more comfortable ride. When you cycle, your hips may unconsciously shift back if your seat is uncomfortable, partially disengaging your glutes.

Developing strong glutes while you’re not in the saddle will not only improve your cycling performance, but you’ll notice your glutes toning up week after week.

Calf Muscles

When you cycle, the muscles in your calves get a great workout on both the upstroke and the downstroke. The soleus and gastrocnemius are muscles that help the hamstrings and quadriceps pedal.

At the back of the lower leg are two posterior muscles called the gastrocnemius and soleus. The gastrocnemius muscle helps the soleus, which is located beneath it, give the calves a lean and defined appearance.

Strengthening your calves off the bike can improve your pedaling power and endurance, as well as their overall appearance. It can also help prevent injuries like shin splints, which are common among cyclists.

Effect Of Cycling On Body Shape Female Vs Male

Cycling Female Vs Male

Both sexes grow muscle mass differently because of the biological variations between male and female body shapes. As a result, women can ride their electric bikes without worrying too much about getting bulky or developing “ugly leg muscles” since their muscle gain is typically far lower than men’s.

  • Due to hormonal limitations, it takes much longer for a female to notice changes in her body shape than it does for a male. Females require much more intense cycling than men to see changes in the desired time.
  • Men can lose fat and gain muscle much faster than women because their bodies contain higher testosterone levels. Men’s muscle mass gain is much more noticeable than women’s because they have a larger skeletal frame.
  • The change in size and weight takes significantly longer for females than for males since they typically have more body fat.
  • It has a positive and long-lasting effect on the natural body shape of both men and women. It gives them a flat stomach and females can achieve a smaller waist with a little more exercise.

Frequently Asked Questions

Cycling can help your body shape by improving blood flow, which results in various health benefits for your body, such as lower blood pressure, better sleep, more energy and a strong immune system. You can also lose weight or develop lower and upper body muscles. However, cyclists will need to add strength training to see a significant change in body shape, especially if they want to increase power for speed over shorter distances. Because it is an aerobic workout, it benefits your heart, lungs and muscle mass.

Yes, cycling burns belly fat. Cycling is an aerobic activity, so although your stomach muscles aren’t working like your quads or glutes when you’re riding, you should still expect to lose weight. 30-60 minutes of cycling combined with a healthy, protein-rich diet is an effective way to reduce belly fat and increase good fat levels.

Yes, cycling burns thigh fat. Cycling is a low-resistance exercise that puts less strain on joints than running or jogging. If you have excess fat on your thighs, endurance cycling can help you slim down. A variety of factors such as lifestyle, diet, gender and genetics will determine the visible effects of cycling on thighs.

No, biking doesn’t make your butt bigger, but it will give you a better body shape because of its muscle-building benefits. Cycling works your leg muscles and glutes, particularly when climbing, but it does not stretch or provide enough resistance to build large muscles on your butt. The muscles in the area of the buttocks can grow stronger as you cycle.


So, what is the effect of cycling on body shape? It gives you a full body workout, working your shoulders, arms, lower back, stomach, buttocks, thighs and calves. It helps you lose weight, burn calories and look better with your body shape more toned. Always keep in mind that it takes time to see a cycling body transformation.