CORE EXERCISES FOR CYCLIST

SCISSORS KICK

WHAT IT WORKS - Tranverse abdominus, hip flexors, inner and outer thigh

A) Lying on your back with legs straight, place both hands palms down under your lower back.
B) Pushing your elbows down into the floor and pulling your belly button towards your spine, raise your shoulder off the floor and look towards the ceiling. Raise your leg 4 inches off the ground and scissors them:left over right, then right over left. Thats one rep. Work up to 100 if possible or else 30 to 50 reps should be suffient.

WHY IT WORKS - A comprhensive movement that connects key cycling muscles, the kick also builds inner thigh muscles, which help you achieve hip, knee, forefoot alignment, for a proper and efficient pedal stroke.


CATAPULT

WHAT IT WORKS - Entire core

A) Sitting with a slight bend in your knees, press your heels against your floor. Extend arms to the front of the shoulder height, palms facing each other.
B) With a straight spine and upward gaze, inhale deeply, then exhale and slowly lower your torso to the floor over 5 counts as your inhale. Arms are overhead.
C) In one smooth movement, leading with the arm, exhale and explode back to the starting position. Do 20 reps

WHY IT WORKS - Contrary rto its name the catapult encourages supreme body control.

BOAT POSE

WHAT IT WORKS - Tranverse abdominus and lower back.

A) Sit, resting both hands lightly behind you, and lean back until your torso is at a 45 degrees 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 forms a 90 degrees angle. If your hamstring 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, this 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.

TRANVERSE PLANK

WHAT IT WORKS - Tranverse abdominus and obliques

A) Lie on your right side, with your right elbow under your shoulder, forearm in front for stability, and stack your left foot on your right. Raise your left arm over your head.B) In one motion, lift your hips to create a straight line down your left side. Lower your hips a few inches off the floor; do 10 to 15 reps, then switch side.

WHY IT WORKS - Strong obliques improve your stability in the saddle, letting you take on hairpin corners with more control and speed.

PLANK

WHAT IT WORKS - Tranverse abdominus, upper and lower back

A) Lying on your stomach, place your elbows under your shoulders with forearm 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 sec.

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.



HIP EXTENSION

WHAT IT WORKS - Lower back, hamstring and gluteus

A) Lying with your hip and stomach on the stability ball, put your hands on the floor directly under your shoulder, and extend your legs with toes resting on the floor.

B) With a straight spine and shoulder blades back, as if you are trying to make them touch, lift both legs off the floor, keeping them straight. If possible, raise them slightly higher than parallel to the floor. Hold for 2 sec and lower. Do 20 reps.

WHY IT WORKS - This movement builds backside strength, for added efficiency on the second half of the pedal stroke.


POWER BRIDGE

WHAT IT WORKS - Hip flexors, gluteus, lower back.

A) Lying on your back, bend your knees and place your heels near your gluteus. Arm at your side, palm down.
B) In one smooth motion, squeeze your gluteus, raise your hips off the floor and push up from your heels to form a staright line from shoulders to the knee; toes come off the floor slightly. Hold for 2 sec.Keeping your toes raised, lower yourself three-quarters of the way to complete one rep. Do 20 reps.

WHY IT WORKS - in addtion of working the hip flexors, often extremely stiff in cyclist, the bridge strengthens the link between your lower back and gluteus.



BOXER BALL CRUNCH

WHAT IT WORKS - Transverse abdominus, obliques and lower back

A) Lie with the middle of your back on a stability ball, yours knees bent 90 degrees and your feet flat on the floor. Place your hands behind your head, but don't pull on your neck.B) Squeezing your belly button towards your spine,lift your upper back of the ball. Keeping your shoulders off the ball, trace a clockwise oval with your torso. Apply pressure with your lower back to keep the ball still through the entire motion. After 15 clockwise ovals, trace 15 counterclockwise.

WHY IT WORKS - Despite the straightforward motion of the bike, your body moves in three direction:forward as you head down the road, vertically as your legs pedal up and down, laterally as your hips and upper body rock side to side."This fluid,circular exercise builds control and helps you minimize lateral torsion and wasted motion.