the center it is at the center of all our movements, especially as cyclists. This is how we maintain strong bike handling, upright positionand what allows us to push Energy Through our pedal stroke with efficiency. Therefore, it is crucial that cyclists include basic training in their strength routines. And if you’re looking for an added edge in those workouts, you can add a cardio element to get your heart pumping and support the endurance you need for the trail.
That’s why Kristine Zabala, fitness instructor at Barry’s and Solidcore in Philadelphia, designed this cardio workout specifically for cyclists, so you get the best of both worlds.
The Benefits of Cardio Core Training for Cyclists
“Cyclists constantly need to hold on when they are in the inclined position on the bike, which can cause more pressure in the hands if the core doesn’t engage properly,” Jenn Kates, CPT, founder and trainer of Change human performance He says Bicycling. “Having too much pressure on the hands can cause some discomfort or problems in the wristforearm, shoulderY neck.”
Plus, you need the support of a solid midsection to maneuver through the side-to-side and front-to-back motions that occur while cruising. sawsobstacles, variable terrain and around cornersadds Kates. “All of these moves require your core strength to anchor you on the bike to keep balance and stability on the bike,” she says.
Because riding a bike also requires quick movements, you need to learn how to keep your core stable through quick movements and while breathing deeply and working towards fatigue. That’s where the cardio part of this cardio workout comes into play.
How to use this list: Do each exercise below for 30 to 40 seconds, resting 15 to 20 seconds between each move. Do 2-3 rounds, resting 30 seconds between rounds. You don’t need equipment for this workout, but an exercise mat is optional.
Zabala demonstrates each move so you can learn proper form.
The longest span in the world
Why it works: Prepare the body for more intense movement with this exercise that opens the hips and chest and brings a focus to your breath, while igniting your core.
How to do it: Start in a plank position, with your shoulders just over your wrists and making a straight line from shoulders to heels. Step right foot to outside of right hand on an inhalation. Exhale to raise your right hand toward the ceiling, twisting your torso to the right. Place your hand down as you inhale. Then go back to the table. Repeat on the left side. Keep alternating.
shoulder tapping
Why it works: In this exercise, you’ll focus on anti-rotation, which means your core has to fight to keep you stable so your hips Y back do not turn to one side. This is helpful on the bike as you need to maintain a solid foundation to propel yourself forward and eliminate side-to-side movement that hampers your efficiency.
How to do it: Start in a plank position, with your shoulders just over your wrists and making a straight line from shoulders to heels. He hits his right shoulder with his left hand. Then put it back on. Hit your left shoulder with your right hand. Then put it back on. Keep alternating.
plank cats
Why it works: This high-impact move gets your heart rate up, while forcing you to stabilize your core through quick leg movements. Your shoulders also need to stabilize you, which translates into upper body strength you need on the bike.
How to do it: Start in a plank position, with your shoulders just over your wrists and in a straight line from shoulders to heels, feet together. Jump your feet wide so they are wider than hip-width apart. Then jump back together. Repeat.
superwoman with pulse
Why it works: Your core doesn’t just mean you ABS-its back is also included and is a great protector of the spine. This movement is excellent for building strength and muscle hardening in the back, while also counteracting a forward lean position what do you keep on the bike and on your desk.
How to do it: Lie on your stomach, arms and legs extended. Keeping your eyes on the ground, raise your arms, head, shoulders, chest, and legs a few inches off the ground. Pull your elbows out to the sides in a W shape, with your hands reaching your shoulders. Release an inch, then pull your elbows back again. Stretch your arms back and lower them to the floor. Repeat.
Alternate toe touch
Why it works: This exercise targets the rectus abdominis (or “six pack” abdominal muscles) of the core, along with the obliques, which are very important stabilizers.
How to do it: Lie on your back, knees slightly bent with heels planted, hands on your chest. Raise your upper body and right leg off the floor, reaching for your toes with your left hand. Lower your back to the floor with control. Repeat with the left leg and right hand. Keep alternating.
Seated center twist
Why it works: Hit the obliques with this rotation exercise. Zabala suggests moving slowly from side to side for the first 15 to 20 seconds, then quickly for the second half.
How to do it: Sit on the floor, with your knees bent. Lean back a few inches and lift your feet off the ground. Keeping your chest up, back straight, twist your torso to the right. Then through the center and to the left. Keep alternating.
flutter kick
Why it works: Focus on core strengthkeeping your abdomen completely stable, while rapidly moving your legs with this challenging exercise.
How to do it: Lie on your back, with your legs straight and your arms straight and held on your shoulders. Raise your legs just a few inches off the ground, along with your head and shoulders. Move your straight legs by raising and lowering one leg at a time and then switching to the other. Keep alternating. Keep driving towards the flat.
bike creak
Why it works: As the name suggests, this exercise mimics the movement you do on the bike (at least with your legs). It also increases the burn in the main musclesparticularly the obliques, which translates into more efficient cycling.
How to do it: Lie on your back, with your hands behind your head and your elbows apart. Bend your knees and keep them straight over your hips. Extend your right leg and twist your torso to the left, reaching from your right shoulder to your left knee. Return through center and extend your left leg, twisting your torso to the right, from shoulder to knee. Keep alternating.
cross climber
Why it works: Bring your knees to your chest quickly and you’ll not only experience the cardiorespiratory challenge of this exercise, but also how it targets your abs, hip flexorsback and shoulders.
How to do it: Start in a plank position, with your shoulders just over your wrists and making a straight line from your shoulders to your heels. Drive your right knee toward your left elbow. Then put it back on the table. Drive your left knee toward your right elbow. Then put it back on the table. Keep alternating.
high-low plank
Why it works: Another anti-rotation move, this exercise not only challenges your core stabilityit also builds upper body strength, particularly in the chest Y back.
How to do it: Start in a plank position, with your shoulders just over your wrists and making a straight line from shoulders to heels. Lower your right forearm to the floor, then your left, keeping your hips in line with your shoulders and at right angles to the ground. Then press through the forearm, bringing the right hand back to the ground, then the left hand. Continue alternating sides and going from straight arm plank to forearm plank and vice versa.
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