The core is at the center of every move, especially as a cyclist. It’s about strong bike handling, how to stay upright, and how to efficiently push power through your pedal strokes. Therefore, it is important for the cyclist to include his core workout in strength training. And if you’re looking for that extra edge in these workouts, you can add a cardio element to get your heart pumping and support the stamina you need for the road.
That’s why fitness instructor Kristine Zabala at Barry’s in Philadelphia and Solidcore designed this cardio core workout specifically for cyclists so you get the best of both worlds.
Benefits of a Cardio Core Workout for Cyclists
Jenn Kates, CPT, founder and coach of Shift Human Performance, said:To tell cycling“Too much pressure on your hands can cause discomfort and problems in your wrists, forearms, shoulders and neck.”
Plus, it needs support from a solid midsection to steer the side-to-side and front-to-back movements that occur when navigating hills, obstacles, varying terrain, and corners, adds Cates. “All of these movements require core strength that anchors the body on top of the bike to maintain balance and stability on the bike,” she says.
Cycling also requires quick movements, so you need to learn how to stabilize your core with fast-paced movements and take deep breaths to combat fatigue. That’s where the cardio portion of this cardio core workout comes in.
How to use this list: Perform each exercise below for 30-40 seconds, resting 15-20 seconds between each movement. Do 2-3 rounds, resting 30 seconds between rounds. No equipment is required for this workout, but an exercise mat is optional.
Zabala demonstrates each move so you can learn proper form.
best stretch in the world
Why it works: Prepare your body for more intense movement with this exercise that opens your hips and chest and focuses on your breath while igniting your core.
How to: Start in a plank position, with your shoulders directly above your wrists and a straight line from your shoulders to your heels. Inhale and step your right foot outside your right hand. On an exhale, raise his right hand to the ceiling and rotate his torso to the right. As you inhale, bring your hands back down. Then go back to Plank. Repeat on the left side. Continue alternating.
shoulder tap
Why it works: This exercise focuses on anti-rotation. This means you have to fight to stabilize your core so that your hips and shoulders don’t rotate to one side. This is useful on the bike as you need to maintain a strong base to move forward and eliminate side-to-side movement that hinders your efficiency.
How to: Start in a plank position, with your shoulders directly above your wrists and a straight line from your shoulders to your heels. Hit your right shoulder with your left hand. Then put it back. Hit your left shoulder with your right hand. Then put it back. Continue alternating.
plank jack
Why it works: This high-impact move gets your heart rate up and stabilizes your core with quick leg movements. Your shoulders should also be stable. This translates into the upper body strength needed on the bike.
How to: Start in a plank position, shoulders directly over wrists, shoulders to heels, and feet together to form a straight line. Spread your feet wide apart and place them more than hip-width apart. Then jump them together. repeat.
superwoman with pulse
Why it works: Core is more than just abs. The back is also included, providing great protection for the spine. This move is great for building back strength and muscle endurance, and it also counteracts the forward lean you maintain on your bike or at your desk.
How to: Lie on your stomach and extend your arms and legs. Keeping your eyes on the floor, lift your arms, head, shoulders, chest, and legs a few inches off the floor. Pull your elbows sideways into a W shape and reach your hands toward your shoulders. Move an inch apart, then pull your elbow back in. Straighten your arms and lower them to the floor. repeat.
alternate toe touch
Why it works: This exercise targets your core rectus abdominis (or “six pack” abs) along with your very important stabilizer obliques.
How to: Lie on your back with your heels up, your knees slightly bent, and your hands on your chest. Lift your upper body and right leg off the floor and reach for your toes with your left hand. Return to the floor with control. Repeat with left leg and right hand. Continue alternating.
seated core twist
Why it works: Hit oblique angles with this rotation exercise. Zabala suggests slow side-to-side movements for his first 15 to 20 seconds and fast movements for the second half.
How to: Sit on the floor and bend your knees. Lean back a few inches and lift your feet off the floor. Keeping your chest up, straighten your back and rotate your torso to the right. Then go through the center and turn left. Continue alternating.
flutter kick
Why it works: Focus on core strength while maintaining full core stability as you move your legs quickly in this challenging exercise.
How to: Lie on your back, straighten your legs, straighten your arms and place them over your shoulders. Along with your head and shoulders, lift your feet off the floor a few inches. Raise and lower one leg at a time, then switch to the other and flap your straight leg. Continue alternating. Get back on the floor and drive.
bicycle crunch
Why it works: As the name suggests, this exercise mimics the movements you would do on a bicycle (at least with your legs). It also increases the burning of your core muscles, especially your obliques, making your cycling more efficient.
How to: Lie on your stomach, place your hands behind your head, and spread your elbows. Bend your knees and hold them directly above your hips. Extend your right leg and rotate your torso to the left, extending from your right shoulder to your left knee. Return to center, extend left leg, rotate torso to right, shoulder to knee. Continue alternating.
cross climber
Why it works: As you quickly push your knees toward your chest, you’ll experience not only the cardio challenge of this exercise, but how it targets your abs, hip flexors, back, and shoulders.
How to: Start in a plank position, with your shoulders directly above your wrists and a straight line from your shoulders to your heels. Move your right knee toward your left elbow. Then return to plank. Move your left knee toward your right elbow. Then return to plank. Continue alternating.
high low rank
Why it works: Another anti-rotational exercise, this exercise not only challenges your core stability, but also strengthens your upper body, especially your chest and shoulders.
How to: Start in a plank position, with your shoulders directly above your wrists and a straight line from your shoulders to your heels. Lower your right forearm to the floor, then lower it to your left, keeping your hips in line with your shoulders and perpendicular to the ground. Then press your forearm to bring your right hand back to the floor, then your left hand. Continue moving from straight his arm his plank to forearm his plank, alternating sides.
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