One of the best ways of increasing your endurance – whether you’re riding a bike or involved in any other kind of exercise routine – is to strengthen your core. When those muscles become fatigued, your mechanics of pedaling break down and your performance suffers. You’ll also be at a higher risk for suffering an injury. Here are some popular cycling workouts that will strengthen your core and make riding on your bike a great deal more fun.
Exercises to Strengthen Your Core and Improve Cycling Performance
These four popular cycling workouts can go a long way toward reducing fatigue and improving your performance. Do one set of each, making sure you rest at least 15 seconds before moving on to the next exercise. Try to do this three times a week – after, of course, checking with your doctor and getting his or her approval.
- First lie face-down and extend your arms along your sides. Squeeze your glutes gently and then raise your chest, hands and feet six inches at most off the floor. Separate your feet and sweep your arms in an overhead motion, trying to touch your hands above your heat. Then, relax your arms, feet and chest as you return to the start position. Try to get to 15 repetitions.
- Next, assume the same position you would if you were doing push-ups. Put a small towel under each of your feet. Squeeze together your shoulder blades and then pull in your lower abs. Next, slide your right knee toward your chest slowly and then slowly bring it back. Do this without swaying your hips or rocking them. Again, try 15 reps.
- Finally, sit on the floor, bend your knees and let your heels lightly touch the floor. After making a fist with your left hand, press it into your right palm – about six inches in front of your chest should do it. Keep that position for 15 seconds. Now, twist your torso to the right while you keep your legs steady. Then do the opposite; push your left fist into your right palm and twist your torso to the left. Again, hold that position for 15 seconds.
These are just a few popular cycling workouts to strengthen your core. If you ever develop back pain – one of the most common complaints of cyclists – use Medi-Dyne’s CoreStretch. This tool will provide a deep, relaxing stretch that will not only help prevent injury it will also help improve the strength of your core muscles. Check out our e-store or call us at 1-800-810-1740 to learn more.