Not everyone is aware of it, but strong core stability is very important for cyclists. Your torso forms the stable center of your body and keeps the body firm and compact when you are on the bike. Strong torso muscles help determine whether you will achieve your goals and whether you can prevent injuries such as back pain. These 6 simple core stability exercises help you to get a strong torso. We advise you to include these exercises in your training schedule and do the exercises twice a week.
How can I perform this training myself?
It's a simple scheme that you can do just about anywhere. If you don't have a medicine ball for the reverse lunge pass, you can use a heavy book or fill an empty bottle with water for example. If you don't have a Swiss ball, use an office chair or a chair with wheels Do 3 sets of the exercises and repeat the exercise 10 times per side.
1 // HAMSTRING CURL
Muscles: hamstrings, glutes, abs, and lower back. Lie on your back, straighten your arms, and rest your feet on a Swiss ball. Raise your hips so that they are in a straight line with your back and legs. Next, bend your feet on the ball and let your knees roll toward the ball. Then you roll back to the starting position and repeat the exercise.
2 // MCGILL CRUNCH
Muscles: abs. Lie on your back with your knees bent. Place your hand under your lower back and your other hand on your stomach. Use your lower abs to lift your head and shoulders. The position of your back should not change. Hold this position for 10 seconds and then lower yourself back down.
3 // SINGLE BRIDGE
Muscles: Glutes, hamstrings, abs and lower back. Lie on your back with your knees bent. Straighten your right leg and press your heel firmly into the ground. Lift your hips off the floor until your hips are in line with your back. Lower yourself back to the starting position and repeat the exercise.
4 // STRAIGHT ARM PLANK WITH JUMPS
Muscles: arms, abs, inner thighs, glutes and calves. Start in a high plank position with your arms straight. Put your feet a bit wider than your hips and keep your back straight. Jump your feet into a straight plank position. A narrow stance and then jump back to the starting position.
5 // REVERSE LUNGE WITH A TWIST
Muscles: glutes, trunk muscles, shoulders and calves. Hold a medicine ball right in front of you. Step back with your right leg in a reverse lunge stride and simultaneously turn your upper body to the left. Return to starting position and switch sides.
6 // SIDE PLANK WITH LEG LIFT
Muscles: abs, glutes, hips, lower back and hip muscles. From a side plank position, slowly lift your leg up. Hold this position for 15 to 20 seconds, then lower your leg back. Make sure your core stays stable. Repeat the exercise on the other side.