core exercises for cyclists - I Love Bicycling

When the cycling world gathers around to discuss what might be the best core exercise for cyclists, there tends to be an all too predictable bee-line for the plank. Most sports, most gyms and most parts of the world have this same problem. Trainers, physios and even your family doctor might suggest this exercise from time to time. But what is it actually doing for us?

Cycling is not a stationary movement (even if you’re on a stationary bike!), yet we train this stand-still exercise to death hoping for some sort of miraculous return on investment. They’re a great beginner exercise, but once a certain level of proficiency is achieved (two-minute hold), it’s time to put the focus onto something more functional.

A core workout for cyclists should be dynamic, multi-faceted and tailored to each individual’s strengths, weaknesses and other physical activities. In this article we are going to teach you three unique exercises to make you a better cyclist. We’ll show you how to do them, what they’re working and why they’ll improve your performance.

First, the muscles.

Core Musculature

All movement emanates from the core. It’s tempting to think that cycling is all about your lower body, but your legs are not isolated entities. They are attached to that huge housing of organs, muscle and power that, if working properly, will be the starting point for any force eventually exerted through the legs and into the bike.

“Does your body have 650 muscles or does it have *one**?” – Paul Chek*

This is a quote that is all too relevant when it comes to the core. There is not a single cell in the body that is oblivious to what the rest of your cells are up to. Fascial casings, innervations, origins, insertions, ligaments, tendons, muscle and bone make for one unbelievably complex and sophisticated movement web. A universal organism, and that organism: is you.

For these reasons, defining the core can be a herculean task all on its own. Today’s exercises will focus on tissues in the trunk and torso, as well as some auxiliary influence from the hips.

Specifically the following:

Core Workout For Cyclists

These exercises are from one of our Dynamic Cyclist strength training routines. Week one, day two of our 3-month intermediate strength training program focuses on Core & Stability. You’ll be able to watch our certified personal trainer and coach of Dynamic Cyclist, Alisha demonstrate each exercise in the links below!

Hip Hinge Reverse Fly

Standing with your feet hip width apart, push your hips back and bend forward at the same time while maintaining a neutral neck and spine. Keep a slight bend in the knees and elbows. Squeeze your shoulder blades together and lift the arms out wide until in line with your body. Slowly release back down. Repeat. Try this exercise with Alisha!

Why It Works

This is an amazing full-body and core exercise for cyclists.

First, you’ll hear Alisha cue to draw the belly button in while maintaining the hinged forward position. This activates the transversus abdominis (our deepest abdominal muscle), which wraps around your body like a corset and is crucial to lower back stability. It’s your body’s own built in weight belt. Training this muscle has shown to significantly reduce lower back pain in cyclists.

Second, your erector spinae muscles are working hard to hold up your torso in the bent position. Having the ability to produce stiffness in these large, powerful back muscles will transmit force more efficiently to and from your legs every time you pedal. It will also aid in injury prevention of the low back and better posture (two things a cyclist desperately needs!).

Third, actually performing the reverse fly movement with dumbbells gives the posterior (back) part of your shoulders some much needed love. The hunched over position we find ourselves in while cycling tends to stretch the shoulders and upper back into a forward, rounded position. This exercise reverses that by strengthening and tightening those same areas.

Plank Hip Dips

Starting in a forearm plank position with your tail tucked (glutes squeezed) and belly button drawn in, drop your hips down to one side, then return to the start position. Rotate to the other side, return to the start position. Repeat. Try this exercise with Alisha!

Why It Works

This is how you turn the plank into a good core bike exercise! The strength of a person’s abdominal muscles is a reliable predictor of cycling performance, and this exercise (if done correctly) works all of them.

You’ll hear Alisha say to tuck your hips down at the beginning; this not only engages the glutes, but also the lower and upper abdominal muscles. You’ll again be cued to draw your belly button in, activating the transversus abdominis. And finally, by twisting and dropping your hips side to side, you’re working the inner and external obliques.

By working your abdominals, hips, back and upper body in conjunction with one another, you’re teaching the body to work as an integrated unit. One thing you’ll see in cyclists that lack this ability is excessive movement and swaying in the hips and torso when they start pedaling hard. This bleeds force into unnecessary areas and increases the risk of injury. So let’s not do that!

Clamshells w/Mini Band

Place a mini band just above the knees and lie down on your side with your forearm beneath your shoulder. Your heels, butt and shoulders should be in one line. Open up your top leg, squeezing your glute, and then slowly lower back to the start position. Repeat. Try this exercise with Alisha!

Why It Works

Our gluteal muscles serve an important role in cycling. They share an intimate connection with the core musculature via their attachment to the pelvis. This exercise works all the gluteal muscles and also activates tissues in the lower back.

The largest and most powerful glute muscle is the gluteus maximus, and it initiates the power phase in our pedal stroke. Being able to forcibly extend the hip is key to any sort of speed or climbing work on the bike. Well developed glutes will align your pelvis for better posture, and training them helps to counter modern activities such as sitting or driving.

The multifidus runs along the whole vertebral column and has its main bulk in the lower back. Many people have a weak multifidus due to inactivity or improper training which leads to instability. The clamshell exercise stimulates the multifidus and makes a connection between the core and hip muscles for a strong back and efficient power transfer while riding.

More Core Workouts For Cyclists

By incorporating cycling core exercises into your program, you’ll be proactive in the prevention of injury and contribute to better overall performance on the bike. Our comprehensive Dynamic Cycling core strength training routines have helped countless people ride pain and injury free.

These were just a few exercises from the hundreds you will have to choose from in our extensive video library. Dynamic Cyclist offers instructional, follow-along workouts and routines led by world class instructors, and even 1-on-1 coaching for a more personalized approach.

Remember, everything emanates from the core. So it’s important to train it to stay healthy and strong for many more years to come!

As avid cyclists we tend to neglect our core and instead focus on increasing strength in the legs, thinking this should be the only muscular focus for increasing speed. However, having a weak core could become an injury risk once we start increasing the volume in our cycling regimen. A weak core could lead to instability in bike handling, negative compensation patterns, and low back pain. By incorporating core exercises in our strengthening program we can improve riding efficiency. Additionally, it aids in avoiding over compensation by the hip and leg muscles that could eventually lead to injuries. All factors when combined with a proper training regimen could allow for improvements in overall speed and smoother pedal stroke. By completing 3-4 of the following core maneuvers, 3-4 times a week; we can reap the benefits of this strengthening program.

1.Planks

This is a great exercise that incorporates all the abdominal muscles from your obliques, to rectus abdominis, and intercostal muscles, as well as erector spinaes (back muscles). When completing this exercise, make sure to maintain a flat back and not raise your butt in the air to compensate for weakness. A good tip is placing a straight pole/stick on your back and not allowing it to fall. Also, look straight ahead instead of looking down. You can initially start with 3 sets of 20 seconds and continuously add 15 seconds as you become stronger.

2. Planks with Plate Movement

This variation of the plank is more advanced and engages the obliques more than the standard plank. Females can begin with 4-2.5lb plates and males can begin with 4-5lb plates. In this exercise you stack the plates on the left hand side and while in plank position stack them to the right. Completing one repetition involves moving the plates from the left to the right and back. Make sure to complete 3 sets of 5 repetitions, maintaining proper plank form throughout.

3. Planks with Small Resistance Band Loop

This is a different variation of the plank that also includes strengthening the chest muscles. This plank requires a theraband or resistance band loop that goes around both wrists. Make sure to always maintain tension on the band and not allow it to relax. As indicated in the photos this movement must be completed off a small ledge or stacked foam mats to create a difference in floor height. Start with both hands on the floor, then move them up on top of the stacked foam mats one by one then back down. That is one rep. Complete 3 sets of 10 repetitions.

4. Side Planks

This exercise isolates the obliques and minimally engages the hip abductors muscles to keep the hips up during the movement. These should be completed 3 times on each side for 20 seconds and continuously adding 15 seconds as it becomes easier.

5. Glute Bridges with Stability Ball

Most people don’t assimilate glute strength to be related with overall core strength. However, if the glutes are weak it requires more effort from the back muscles causing them to spasm thus, leading to pain. Lift your glutes off the ground by raising one leg in the air and using the opposite leg to lift you in to the bridge. Switch legs and do the same. That is one rep. Complete 3 sets of 12-15 repetitions.

6.Glute Bridges with Resistance Bands

When completing this exercise make sure to acquire two thick/heavy resistance bands and place them across the bottom of a squat rack. Then, slide under the bands and complete the glute bridge making sure to squeeze your glute muscles and abdominal muscles as your rise up. Complete 3 sets of 15 repetitions and increase repetitions as strength improves.

7. Opposite Arm/Opposite Leg

Maintain a similar position to the plank in this exercise and extend upwards with the left arm and right leg, then the right arm and left leg. Ensure that the back is flat and leg and arm are fully extended. A helpful feedback tool for form is to maintain a stick on the low back, making sure it doesn’t fall. Complete 3 sets of 12 repetitions.

8. Kettle Bell Toss

Using a light kettle bell (5-10lbs) depending on your core strength, stand with your legs shoulder width apart, and a tightened core. Then, toss the kettle bell from one hand to the other engaging your obliques. You can initially complete this for 1 minute straight and increase by 30 seconds as you become stronger for a total of 3 sets.

9. Ab Slides

This exercise is extremely challenging and requires a Sorinex Roller and long resistance band. Loop the resistance band around the roller and tie the opposite end to a pole. Place your feet in the ridges of the roller and maintain a push-up position, stretch out until there is tension on the band, then bring the roller towards your arms, making sure to not let the roller move sideways, rather straight up and down. This exercise incorporates all core muscles (abdominals, erector spinaes, and glutes). Complete 3 sets of 10 repetitions.

10. Abs using Cable Cross Over Machine

This core maneuver requires more equipment involving a cable cross over machine and two ankle cuffs. First you want to lower the arms on the cable cross over machine to the lowest insert and then hook each leg to the respective hook on the machine. Place yourself in a push up position and bring your right foot towards your left wrist and vice versa. Complete 3 sets of 12 repetitions.

These core exercises for cyclists involve beginner to more advanced maneuvers. It is helpful to complete these in front of a mirror or with a partner to correct technique throughout. In addition, it is important to remember to keep the glutes down during all plank exercises and ensure you maintain a flat back. Also, maintain a tight core by squeezing the abs and glutes during the exercises. This will help reduce injury and yield the full benefits of the exercises.

3 Core Exercises To Make You A Better Cyclist

Core Musculature

“Does your body have 650 muscles or does it have *one**?” – Paul Chek*