It’s all in the core:
Without question, a strong core improves your riding. Engaging your core provides you with greater stability and control on the bike and helps you to maintain an efficient pedalling motion. However, you may be surprised to know that there’s more to your core than just abs. The major muscles of the core include the pelvic floor muscles, transversus abdominus and your internal and external obliques. Therefore when training at the gym, it is important to focus on more than good old crunches. A stable core will help you to generate more power from your legs. Below are a series of exercises to help you develop a solid foundation and those rock hard abs you’ve been hoping for.
Lie face down with arms out to the sides. Lift your right leg and, twisting your torso, reach it across the back of your body toward your left hand. Return to start and switch sides. Do 10 to 15, alternating legs.
Get into a side plank, weight on your left forearm and foot, right hand behind your head. Rotate your torso, bringing your right elbow forward and down. Return to start. Do 10 to 15, then switch sides.
Assume a plank position. Lower your body toward the floor and bend your right leg out and up toward your elbow. Pause, then return to start. Switch legs. Do 10 to 15, alternating sides.
Stand with arms at shoulder height. Bend at the hips while extending your right leg back, until your body forms a T shape. Return to start, then switch sides. Repeat this movement 10 times.
Single Leg Bridge
Lie face up with your knees bent, feet flat. Raise your left leg. Lift your hips so your body forms a straight line from your shoulders to your left knee. Return to start. Do 10 to 15, then switch sides.
Ball Mountain Climber
Assume a pushup position with your hands on an exercise ball. Engage your abs. Pull your right knee toward your chest. Return to start, repeat on the left side. That’s one rep. Do 10 to 12.