5 Core Exercises for Cyclists

At the start line of a bike race you'll see plenty of bulging quadriceps and chiseled calves. After all, the stronger your legs are, the faster you'll be, right?

While the legs are a major source of power in cycling, the muscles that make up the core are the foundation. This is where all movement begins, including the circular motion of pedaling.

A solid base that supports your pedal stroke will allow you to ride faster and for greater distances. It will improve your form, prevent fatigue, and eliminate unnecessary aches and pains. As your core becomes stronger, your efficiency will also improve, which will allow you to transfer a majority of your energy to your pedal stroke.

Try these five core exercises three times per week to build a solid foundation for the rest of your cycling regimen.

More: 8 Core Exercises for Cyclists

Front Plank

Muscles utilized: Transverse abdominus, upper and lower back.

How it will help: Strengthening the back muscles will help to generate more power in aerodynamic positions (drops, aero bars) and will allow for a more aggressive bike fit.

The exercise: Start in a push-up position supporting your body weight on your forearms instead of your hands. Keep your elbows beneath your shoulders. Your torso shouldn't touch the floor and your body should form a straight line. Hold the position for 30 seconds and repeat three times. As it gets easier, increase the hold time and reps.

More: Why Cyclists Need a Strong Core

Side Plank

Muscles utilized: Transverse abdominus and the obliques.

How it will help: This exercise will help you to improve your balance and stability on the bike.

The exercise: Lie on one side. Push up so that your body weight is supported on your elbow. Raise your waist off the ground to form a straight line. Hold for 30 seconds and repeat three times. Switch and complete the exercise on the opposite side. As the exercise decreases in difficulty, increase the hold time and reps.

More: 15-Minute Power Circuit: Core Exercises for Cyclists

Bridge

Muscles utilized: Hip flexors, glutes and lower back.

How it will help: Bridges will strengthen muscles that are inflexible and become stiff due to the repetitive motion of pedaling.

The exercise: Lie on your back and bend your knees, similar to the starting position for a sit-up. Keep your feet flat on the ground. Lift your hips up by pushing the heels of your feet into the ground, contracting the hamstring and glutes. Make sure your body makes a straight line with your feet and shoulders in contact with the ground. Hold for 10 seconds and repeat 5 to 10 times. Increase the hold time and reps as your strength improves.

More: 3 Posture Exercises to Keep You Cycling Strong

Scissors

Muscles utilized: Transverse abdominus and the lower back.

How it will help: Scissors will build strength in the inner thigh, improve alignment from the hips to the lower extremities and make your pedal stroke more efficient.

The exercise: Lie on your back with your legs straight. Before lifting your legs off the ground, engage your core. Draw the belly button toward the spine and press your lower back into the ground with a slight posterior rotation of the hips. Maintain this position throughout the exercise.

With both legs elevated off the ground six inches, alternate raising and lowering each leg. The raised leg should not be more than 12 inches off the ground and the lowered leg should always remain elevated six inches. Complete 10 scissor kicks with each leg. Rest for 30 seconds and repeat the exercise for two more sets. Increase the reps as needed.

More: Yoga for Cyclists: 3 Poses You Should Practice

Boat Pose

Muscles utilized: Transverse abdominus and lower back.

How it will help: This exercise will allow you to be more comfortable and experience less pain in aggressive cycling positions. It'll also decrease fatigue by strengthening muscles that improve lower back stability.

The exercise: Start in a sitting position with your knees bent in front of you and your feet flat on the ground. In one motion, lift and extend your legs out in front of you and lean your upper body back so that your body forms the shape of a V. Stretch your arms out straight in front of you and tighten the lower abdominal muscles. Keep your shoulders relaxed and your back straight. Hold this position for 10 seconds and repeat 5 to 10 times. Increase duration and reps as needed.

More: 8 Single-Leg Exercises to Increase Cycling Power

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