For cyclists, we all believe that strong legs are awesome and know that riders of all genders sport them with pride. While if you looking for something can help you stay strong and injury-free on your bike, you should put more attention on core exercises. Below we select 6 core exercises for cyclists. Ten minutes per day to build and strengthen your entire core.
1. SWISS BALL CRUNCH
Muscles worked: Trapezius, Transverse Abdominus and low back
How to do it: lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball. The arms should be crossed behind your head as these positions avoid neck strains. Turn your body clockwise for 15 reps and counterclockwise for 15 reps as meanwhile to force the lower back to keep the ball stay stable throughout the movement.
2. BRIDGE POSE
Muscles worked: Hip Flexor, Gluteal and low back
How to do it: lie on your back with your knees bent and feet on the floor. Extend your arms along the floor. Press your feet and arms firmly into the floor. Exhale as you lift your hips toward the ceiling. Hold for up to two seconds and slowly lower the position to the body 3/4. This is a complete action. You need to complete 20 reps.
3. FOREARM PLANK
Muscles worked: Transverse Abdominus and back
How to do it: place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. Hold up for 60 seconds.
4. SIDE PLANK
Muscles worked: Transverse Abdominus and Trapezius
How to do it: lie on your side with one leg stacked on top of the another, then prop your body up on your hand or elbow while keeping feet stacked. You can make the plank more difficult by raising the opposing arm or leg — or both — in the air. Finish 10-15 reps for each side.
5. SCISSOR-KICK CRUNCH
Muscles worked: Transverse Abdominus, Hip Flexor and leg muscle
How to do it: lie on your back on an exercise mat with your legs side by side and extended. Place your hands behind your wrist and elbows attach to the ground. Lift your head and shoulder blades off the mat. Hover your heels a couple inches off the mat. Move your legs in a vertical plane to create the scissoring action. Keep your legs as straight as possible.
6. BOAT POSE
Muscles worked: Core
How to do it: sit on the floor with your legs straight in front of you. Lift through the top of the sternum and lean back slightly. Sit on the "tripod" of your two sitting bones and tailbone. Exhale and bend your knees, then lift your feet off the floor, so that the thighs are angled about 45-50 degrees relative to the floor. Lengthen your tailbone into the floor and lift your pubis toward your navel. Stretch your arms alongside the legs, parallel to each other and the floor.