3 Core Exercises To Make You A Better Cyclist

July 13, 2022 by Eric Lister

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!

Core Exercises to Eliminate Back Pain

December 21, 2014 by Dyani Herrera

Core Exercises to Eliminate Back Pain

If you’ve ever experienced back pain you know how insufferable it may seem especially when you’re trying to stay fit through a non-weight bearing exercise like cycling. First, make sure you visit your local bike shop and rule out an improper bike fit. In addition, if you’re feeling any numbness/tingling radiating down your leg, visit an Orthopedist to ensure you do not have a herniated or bulging disk. Once these causes have been eliminated, then the problem could be due to a weak core. Perhaps you’re asking yourself what exactly is considered the core? The core is a group of muscles that includes the erector spinae, paraspinals, rectus abdominus, internal and external obliques, and the gluteus maximus acts as an accessory muscle. When the core is weak and required to perform exercise which it is not prepared for, it can react by creating muscle spasms. If the erector spinae muscles or paraspinals begin to spasm, the pain can become a nightmare. However, here are some beginner exercises you can perform to strengthen your core and prepare yourself for pain-free cycling. It is ideal to perform these three times a week, with a day of rest in between.

Planks:

Planks are great to strengthen not only your back muscles, but also your abdominals. Make sure when performing planks you aren’t lifting your butt in the air in order to compensate for weakness. The whole body should be in a straight line, with your head looking up. You will need a timer for this exercise. You can start with 20 seconds and as you become stronger, increase in increments of 10 seconds. Before you know it, you will be able to hold this position for a 1 minute or more! Perform 3 sets of planks.

Side Planks:

Side planks should be performed bilaterally and if possible with a partner. Your partner can assist you with verbal cues to ensure you are executing the proper form. However, if you cannot complete these with a partner, start out doing these in front of a mirror so you can fix your position throughout. It is important to keep your whole body in a straight line. Some common mistakes include sticking out the butt or leaning forward with the shoulders to compensate for weakness, and make the exercise easier. You can start with 20 seconds and increase in increments of 10 seconds as you become stronger. It is not uncommon for one side to be stronger than another. Typically, we have a dominant side in our body. This exercise helps with working on each side individually, without compensation from the stronger side. Perform 3 sets, bilaterally.

Basic Glute Bridges:

Since the Gluteus Maximus is an accessory muscle to the core it is important we strengthen it as well, to avoid any compensation patterns along our kinetic chain, which could lead to injury. In this exercise you will lie on your back, have your hands at your side, dig your heels into the ground , and squeeze your Glute muscles (butt) as you pop up; hold the position for about 5 seconds before you come down and perform the next repetition. Make sure your hips do not touch the floor as you come down. Complete 3 sets of 15 repetitions.

As this method becomes easier you can maintain this same position, but now instead of having both heels on the ground, raise one leg up, fully extended. The most advanced form of this exercise can be found in 7 Exercises to Cure and Treat IT Band Syndrome.

Quadruped Arm and Leg Raise:

This exercise helps you improve balance (aka stabilization) as you strengthen your spinal muscles simultaneously. Make sure you tighten your Glute and Abdominal muscles as you perform this to maintain balance. This is another exercise that would be helpful if performed with a partner. However, if this isn’t possible then one tip I’ve found to be helpful is to place a small stick on my lower back, to serve as feedback. I know I’m in a parallel position if the stick does not fall off; but, when it does it may mean my hips are rotating, or my back is not in a straight line.

You will be in a facedown position on the floor, on all fours. Then, lift the left arm, fully extended out in front of you and extend the right leg at the same time. Hold this position for about 5 seconds before doing the next repetition. Repeat the same motion by lifting the right arm and left leg. Repeat 3 sets of 10, bilaterally.

Hip Rotation:

When performing hip rotation, it aids with strengthening your oblique muscles. You will need a large, medicine ball for this exercise. Lie face up on the floor with your legs on the medicine ball and arms at your side. Then, roll side to side as far as you can without falling off. Make sure as you complete this exercise your shoulders are on the floor and you aren’t arching your back. It also helps if you tighten your abdominals as you rotate side to side. Perform 3 sets of 10 repetitions.

Ball Lift:

The ball lift helps with strengthening your lower abdominal muscles. You must lie on the floor, face up, place the large medicine ball between your lower legs, and place the legs in a 90 degree position. Then, at this height, extend and flex the legs. Make sure your shoulders and back remain flat on the floor in order to maintain proper technique. Once this becomes too easy you can progress, by maintaining the ball between your legs, fully extended, raising your legs, and lowering them all the way down before touching the floor. Perform 3 sets of 10 repetitions.

Although these exercises may prove to be difficult initially, they will help you obtain a strong core, which in turn will decrease your pain and risk of injury. These six exercises should be an integral part of your cycling regime.

What core exercises do you do to eliminate back pain?

Exercises to Strengthen Core

January 7, 2014 by Guest Post

Exercises to Strengthen Core

If you read the last post on core muscles and cycling, then you ought to know how important this group of muscles is and if that’s the case, then you’re probably wondering how best to improve them. Crunches only strengthen one small area of your core; you need exercises which work the whole system effectively.

These 5 core exercises can be done anywhere, without any equipment and are effective:

V Twist: Start by lying on your back with your knees bent at a 90 degree angle and your feet off the floor (thigh should be perpendicular to the floor) and fold your hands over your chest. Then slowly straighten your legs away from you to the right until they are at a 45 degree angle to the floor. At the same time, contract your torso up and extend your arms forward. Then lower yourself (slowly!) back to your starting position. Feel free to contract your torso and reach out to the left or right as well. Repeat 10 to 20 times depending on ability.

Side Balance Crunch: Start with your left knee and your left hand on the floor and your right arm straight up. Extend your right leg so that your body forms a straight line. Pull the right knee to your torso and your right elbow towards your knee. Then straighten your arm and leg and repeat it ten times, then switch sides.

Plank: Start on your elbows and knees with your hands clasped. Then straighten your legs and raise your body so that your weight is being held up on your forearms and the balls of your feet (Feet should be hip width apart). Face the floor, don’t arch your back or stick your butt into the air and hold this position for at least 15 seconds. This move can be easily modified to the side plank and the circle plank.

Oblique Reach: Sit with your knees bent and feet on the floor. Then straighten your right leg into the air and roll spine into a C-curve. Place your left hand behind your head and extend your right arm towards your right foot. Twist your body a bit to the left, roll back a bit more and hold for one count. Then come back up. Do five of these, then switch sides.

Russian Twist: Sit on the ground and hold your feet in the air. Then lean back until you are half way to a sit-up, then rotate from side to side, pausing slowly when you reach the end of a rotation. You can make this exercise harder by adding weights – hold a weight ball out and follow it with your head while rotating your torso. Either one, 2 sets of 10 to 20 reps will do.

Some information for this post was gathered at real simple.

How Long and How Often?

If you have a relatively weak core to powerful leg ratio then you may need to do some of these exercises. I generally do core exercises while watching TV, when I am bored or for a warm up right before my “real” workout. To maintain your core you probably only need to do core exercises once a week, but if you are looking to improve core strength then these exercises should be done two to three times a week.

You can do any and all combinations of the above exercises in less than 15 minutes. If you do them regularly and correctly, you’ll notice a real difference in your cycling performance. Keep that core strong and let us know which exercises you use to strengthen your core in the comment section below.

3 Core Exercises To Make You A Better Cyclist

Core Musculature

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