Cycling is an effective way to stay in shape, build strength, and improve endurance. But there are certain core exercises that can help cyclists maximize their performance on the bike.
These exercises target the muscles used while cycling, such as those in the abdomen and lower back.
A complete list of core exercises for cyclists includes planks, mountain climbers, lateral shuffles, and more.
Not only do these exercises help boost overall performance but they also help prevent injury by strengthening key stabilizing muscles around joints like hips and shoulders which take a lot of wear and tear during long rides.
With regular practice of these core exercises for cyclists anyone can become a better cyclist!
Why Cyclist Should Work Their Core?
Cyclists need to work their core for many reasons.
The most obvious is that a strong core can help generate more power while pedaling and climbing, which translates into faster speeds.
Another advantage of having a strong core is improved balance and increased stability on the bike. This helps when handling tricky terrain or cornering at speed.
Working your core can also help reduce the risk of injury, as having a strong core helps to stabilize your spine and other joints.
Finally, core exercises can help increase endurance levels by allowing you to stay in an aerodynamic position on the bike for longer, reducing fatigue.
Benefits Of Core Exercises For Cyclists
There are many benefits for cyclists who engage in core exercises. The main benefits are:
- Improved power transfer from the upper body to the lower body, resulting in faster speeds.
- Increased stability and balance on the bike even when handling difficult terrain or cornering at speed.
- Improved posture on the bike for better aerodynamics and less fatigue.
- Reduced risk of injury by strengthening the spine and other joints.
- Improved endurance levels through better pedaling efficiency and less fatigue.
How Often Should Cyclists Workout Their Core?
It is recommended that cyclists work on their core muscles two to three times a week, in addition to regular aerobic exercise and other strength-training exercises.
This should include core exercises such as planks, sit-ups, mountain climbers, lateral shuffles and more. It’s important to note that having strong core muscles does not guarantee that cyclists won’t get injured.
As with any sport, there is always a risk of injury, so it’s important to take necessary precautions such as stretching before and after rides and following proper form when training.
23 great core exercises for cyclist: Read In Details
Exercise Ball Plank
This exercise works the abdominal muscles and strengthens the lower back.
To perform this exercise, start by lying on your stomach over an exercise ball with your hands resting on the ground in front of you.
Lift your body up off the ball, making sure to keep your core muscles tight throughout the movement.
Hold for 10-15 seconds before returning to starting position.
Mountain Climbers
Mountain climbers are a great exercise for cyclists because it works multiple muscles groups at once, including core, arms and legs.
To perform this exercise start in a plank position with your hands beneath your shoulders.
Alternating legs, bring one knee up towards the chest while maintaining a straight back and tight core. Repeat the movement with your other leg, continuing for 10-15 reps.
Lateral Shuffles
This exercise is great for engaging muscles in the hips and working on balance and coordination.
To perform this exercise, stand with feet slightly wider than shoulder width apart and arms bent 90 degrees at sides of body.
Keeping core tight and eyes focused forward, take a small step to the right with your right foot and immediately follow it up with the left. Continue for 15-20 steps before switching directions.
Windshield Wipers
This exercise works the lower abdominals while also improving flexibility. To perform this exercise, lie on your back with your feet close together and arms straight out to sides.
Engaging the core muscles, lift legs up towards the ceiling until toes point directly up above.
Keeping legs straight, rotate them from side-to-side like windshield wipers. After 10-15 reps, lower legs back down to the starting position.
Burpees
Burpees are an intense full body exercise that target multiple muscles groups including arms, legs and core.
To perform this exercise, start in a standing position with feet shoulder width apart and hands down at your sides. Lower into a squat position and place hands on the ground in front of you.
Jump back into a plank position, then quickly jump feet forward towards your hands and explode up into a standing position. Repeat for 10-15 reps.
Core Twists
This exercise is great for strengthening and stabilization in the trunk area.
To perform this exercise, start by lying on your back with knees bent and feet flat on the floor. Raise your legs off the ground, keeping them together and pointed straight ahead.
Keeping core tight, slowly twist your legs to the right side, then back to the center before twisting them to other side. Complete 10-15 reps in each direction.
Single-Leg Crunch
This exercise works the abdominals while also engaging muscles in the lower back and hips.
To perform this exercise, start by lying on your back with legs extended straight up towards the ceiling, slightly wider than hip width apart.
Engaging core muscles, use your right leg to slowly crunch towards your chest while extending left leg out in front of you.
Power Bridge
This exercise works the glutes and hamstrings while building core strength.
To perform this exercise, start by lying on your back with knees bent, feet close together and arms outstretched at sides.
Engaging the core muscles, lift your hips off the ground until your body forms a straight line from shoulders to knees.
Hold for 10-15 seconds before slowly lowering hips back down to the starting position.
Plank Up-Downs
This exercise focuses on improving core strength and coordination.
To perform this exercise, start in a plank position with hands directly beneath your shoulders.
Lower both elbows to ground while maintaining a straight body line from head to toes.
Push back up to plank position, alternating arms each time. Complete 10-15 reps.
Hip Extension
This exercise targets the glutes and hamstrings. To perform this exercise, start by lying on your stomach with arms stretched out in front of you, palms facing down.
Raise one leg off the ground, keeping it straight and toes pointed. Lift leg up as high as possible before slowly lowering back to starting position.
Forearm Plank
This exercise strengthens the core muscles while also improving balance and stability.
To perform this exercise, start in a plank position with forearms on the floor directly beneath your shoulders and legs extended out behind you.
Engage core muscles and hold for 10-15 seconds before lowering back down to starting position.
Scissor Kick
This exercise focuses on strengthening and toning the lower abdominals.
To perform this exercise, lie on your back with hands directly beneath your hips and legs extended towards the ceiling.
Keeping core engaged, raise both legs up off the ground before crossing one over the other in a scissor-like motion.
After 10-15 reps, slowly lower legs back down to the starting position.
Boat Pose
This exercise is great for engaging the core muscles and improving balance and stability.
To perform this exercise, start by sitting on the ground with knees bent and feet flat on the floor.
Raise your legs off the ground while leaning back slightly, arms outstretched in front of you. Hold this pose for 10-15 seconds before slowly lowering back to the starting position.
Lateral Squat
This exercise works the quads, glutes and inner thighs while also improving coordination and balance.
To perform this exercise, start by standing with feet slightly wider than hip-width apart and toes pointed outward.
Squat down on one side while keeping the opposite leg straight, then stand back up to starting position before repeating on other side.
Suspended Lunge TRX
This exercise is great for developing leg and core strength.
To perform this exercise, start by standing on the TRX straps with one foot suspended in midair.
Place hands together in front of your chest before taking a big step backward, lowering into a lunge position.
Push up through the heel to return to starting position before repeating on other side.
The Bicycle Crunch
This exercise is great for strengthening the abdominals and obliques.
To perform this exercise, start by lying on your back with hands placed behind your head.
Bring one knee up towards the chest while extending the opposite leg out in front of you.
Then switch legs, bringing the opposite knee up towards the chest and extending other leg out in front. Continue alternating legs for 10-15 reps.
Dead Bug
This exercise is great for strengthening the core muscles while also improving coordination and balance.
To perform this exercise, start by lying on your back with arms extended in front of you and legs lifted off the ground.
Keeping core engaged, lower one arm and opposite leg towards the floor before returning to starting position. Repeat on other side for 10-15 reps.
Kneeling Superman
This exercise is great for strengthening the lower back and core muscles.
To perform this exercise, start by kneeling on all fours with arms extended in front of you and hands planted firmly on the floor.
Engage your core and raise one arm up off the ground while extending the opposite leg behind you.
Hold for 10-15 seconds before returning to starting position. Repeat on other side before continuing for 10-15 reps.
Final Words
These exercises are all great for strengthening and toning the core muscles. Remember to focus on proper form and always take breaks when needed. With consistent practice, you should start to see results in no time!
