Core Exercises

Good cycling requires strong core muscles. Incorporate these core exercises as part of your cycle training program.Start with two of the exercises.

PLANK:  This exercise works the traverse abdominus,upper and lower back.

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Plank

Lying flat on your stomach place elbows under your shoulders with forearms and elbows facing forward.

Raise hips off the floor with feet raised on tip toes. Keep your back straight and tighten your abs.Hold for 60 seconds.

This exercise increases your muscular endurance and muscle strength.This will help you while riding in the drops for extended periods.

CRUNCH: This exercise works the traverse abdominus,obliques,lower back.

crunches

Crunch

Lying face up with the middle of your back on a swiss ball,bend knees 90 degrees feet flat on floor, place hands behind neck but don’t pull on your neck.

Squeeze abs towards your spine, keep shoulders off the ball and move torso in a clockwise oval motion. Press down on your lower back to keep the ball steady. Do 10 clockwise ovals then 10 anticlockwise ovals.

This exercise builds stability in the core muscles and avoids wasted motion.

TRAVERSE PLANK; This exercise works the traverse abdominus and obliques.

 

This exercise strengthens the obliques giving you better stability in the seat resulting in more control and speed when cornering.

traverse plank

Traverse plank

Lie on left side with left elbow under your shoulder, forearm out for stability and lift your right foot onto your left,raise your right arm pointing length wise in front of you.

Lift hips making a straight line down your side. Lower hips a few cm towards the floor than raise.Do 12 repetitions on each side.

 BRIDGE: This exercise works the lower back, glutes and hip flexors,

Lying on your back bend knees with heels near your glutes,arms at your side palms down.

Squeeze your glutes lift hips off the floor and push up with heels to form line shoulders to to knees,toes off the floor slightly. Hold this for several seconds,lower halfway to floor,this is one repetition. Aim for 15 to 20 reps.

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Bridge

This exercise strengthens the lower back glute connection and stretches the hip flexors.

 

 

 

 

BOAT  POSE: This exercise works the lower back and traverse abdominus.

Sit with both hands behind,lean back until your torso is at 45 degrees

boat exercise

Boat pose

Keep legs together, lift them off the floor as you extend arms to to shoulder height forming a 90 degree angle.

This exercise builds lower back and core strength and stability.This helps with your ability to stay bent in the drops for extended periods.

 

 

 

SWISS BALL HIP EXTENTION:This exercise works the glutes,lower back and hamstrings.

swiss ball extention

Swiss ball hip extention

Lie face down with hips and stomach on swiss ball,hands under shoulders on floor ,extend legs with toes on the floor. keep shoulder blades back and lift both legs off the floor keeping them straight.Raise them slightly hold for several seconds and lower.Do 15 to 20 reps.

 

 

 Summary

These exercises are best performed in sets of three for each,the number of repetitions in each set depending on the individuals core muscle fitness level.For beginners start with two or three reps for each set and build up as your core muscle strength increases.

Watch Chris Carmichaels Core Strenghth Top 10 exercises

You may wish to grab something to read and have at hand, have a look at Tom Danielson’s Core Advantage

 

 

 

 

2 Comments

  1. Shelby

    This is great information regarding core exercises. I am needing a workout plan and this looks like a great place to start! Thanks!

    Reply
    1. Bruce (Post author)

      Good luck with your exercises Shelby. Consistency and upping the amount of effort regularly is the key to getting the most out of any exercise program.

      Reply

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