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Core strength helps with cycling

August 30, 2013

When you think of the muscles necessary for cycling, you probably think of the leg muscles. Quads, hamstrings and calves all need to be strong to power your forward, whether you’re on a road bike or commercial exercise bikes. The other muscle group that needs to be in shape for the best cycling experience is the core. The core consists of the muscles in your midsection both in the front and the back and it’s known as “the powerhouse” it’s where all of power emanates from. They are necessary for good balance, which is an important part of staying upright on a bike. Core strength also helps with endurance exercise like cycling. To have the best ride possible on a commercial fitness equipment like a True LC900 Upright Bike, performing core exercises to make those muscles stronger will help you become a better cyclist and a better overall athlete. Core exercises to make you a stronger cyclist Wall sits: These are great because they work both the core and the leg muscles. To perform a wall sit:

  • Stand against a flat wall
  • Lower your body until your knees bend to 90 degrees.
  • Don’t let your knees go past your toes- you’ll probably have to walk your feet away from the wall
  • Squeeze your core muscles and flatten your back against the wall.
  • Hold for 30 to 60 seconds at a time

Plank: Planks work the core as well the rest of the body. They are one of the best core exercises you can do. To perform a plank:

  • Lay on the ground
  • Lift your upper body to your hands or forearms
  • Lift your lower body to your knees or feet
  • Squeeze your core muscles and keep your back flat
  • Hold for 30 to 60 seconds at a time

Russian Twists: These work your oblique muscles, the side ab muscles. To perform Russian twists:

  • Sit on the floor with your knees bent and feet flat
  • Clasp hands and straighten arms
  • Twist and drop hands to the floor on the right side of  your body
  • Switch and twist, dropping hands to the floor on the left side of your body
  • Perform 15 on each side for a total of 30.

Superman: This exercise works the back muscles, which are important to balance out the strength in the core. To perform superman:

  • Lay on the floor with your arms and legs extended
  • Lift your hands and feet, hold for five seconds, and release
  • Repeat the movement 15 to 20 times