As cyclists, we have killer quads and calves. Yes, when it comes to sculpted legs we’ve got it down. Our midsections, on the other hand, tend to be a bit neglected. Perhaps you notice this when you are out on a ride and your hips and back begin to ach. At a certain point you begin to shift to lessen the nagging pain and fantasize about ibuprofen. Or maybe you notice that your beer money has left a return investment around your belly. Either way, core training is a great way to help your endurance and waistline.
Active.com suggests that a 10-minute core workout three times a week will make a dramatic difference in your cycling. I agree. I challenge you to carve out those 10-minutes just a few days a week and see how far it will take you. Below are three of great exercises to get you started. To see all eight go to: 8 Core Exercises for Cyclists
Power Bridge
Bridge
What It Works: Hip flexors, glutes, lower back
A. Lying on your back, bend your knees and place your heels near your glutes. Arms are at your sides, palms down.
B. In one smooth motion, squeeze your glutes, raise your hips off the floor and push up from your heels to form a straight line from shoulders to knees; toes come off the floor slightly. Hold for two seconds. Keeping your toes raised, lower yourself three-quarters of the way to complete one rep. Do 20 repetitions.
Why It Works: In addition to stretching the hip flexors, often extremely stiff in cyclists, the bridge strengthens the link between your lower back and glutes.
Plank
Plank
What It Works: Transverse abdominus, upper and lower back
A. Lying on your stomach, place your elbows under your shoulders with forearms and hands on the floor.
B. Lift your hips off the floor, keeping your back straight and abs tight, and rest on your toes. Aim for 60 seconds.
Why It Works: The plank builds the strength and muscular endurance you need to ride powerfully in the drops or in an aero position long after others have surrendered to the top of the handlebar.
Boat Pose
Boat
What It Works: Transverse abdominus, lower back
A. Sit, resting both hands lightly behind you, and lean back until your torso is at a 45-degree angle.
B. Keeping your legs together, lift them off the floor as you extend arms forward at shoulder height. Abs are tight, as thighs and torso form a 90-degree angle. If your hamstrings are tight, you’ll need to bend your knees a little. Work up to holding for 60 seconds.
Why It Works: As with the plank, boat pose builds the lower-back stability and core strength needed to remain bent over the handlebar for hours, or to blast up hills without compromising power or speed.
