The elliptical is a cardiovascular exercise performed on an elliptical machine. It simulates a walking or running motion with low impact on the joints, making it suitable for a wide range of fitness levels. The exercise targets the cardiovascular system while also engaging the quadriceps, hamstrings, glutes, and calves.
Also Works
QuadricepsHamstringsGlutesCalves
How to Perform
1
Adjust the resistance level and incline of the elliptical machine to your desired settings.
2
Step onto the pedals of the machine and grip the handles lightly.
3
Begin by pushing down with your feet and pulling the handles towards your body.
4
Continue this motion, alternating between pushing and pulling, to simulate a walking or running motion.
5
Maintain a steady pace and keep your core engaged throughout the exercise.
6
Continue until you reach your target distance.
7
Gradually decrease the intensity before stepping off.
Pro Tips
•Push and pull with the handles actively rather than just holding on for the ride to engage your upper body.
•Keep your feet flat on the pedals and drive through your heels to activate the glutes.
•Vary the resistance level throughout your session rather than staying at one setting the entire time.
Common Mistakes
•Holding the stationary handles and letting the legs do all the work, missing the full-body benefit.
•Setting the resistance too low, which allows momentum to do most of the work and reduces calorie burn.
•Leaning forward on the console or handles instead of maintaining an upright posture.