The best core workouts for cyclists

It’s really easy to neglect your core when you feel like you’re really putting in some good hours in the saddle. But when your legs are strong and you feel fit and healthy, it’s your core that’s the most likely to let you down. Your quads and calves can be as trim and strong as you like, but when your lower back begins to ache, your hips start to lock up, and you can’t balance quite as well in the corners it’s not your quads that will keep you going.

These are sure-fire signs that your core – all the muscles in your stomach and lower back, extending down towards your thighs – is weak. These muscles not only stabilise you on the bike but also control your pedal stroke. In order to improve your cycling you need to strengthen your entire core: abdominals, lower back, obliques, glutes, hamstrings, and hip flexors. Add these workouts into your weekly routine twice a week to improve your overall strength and stability on your bike:

Floor bridge

This simple exercise targets your hip flexors, glutes, and lower back in one simple exercise.

1. Lie on your back with your knees bent and your feet flat on the floor. Put your arms at your sides to stabilise you.
2. Start the movement by squeezing your glutes and tightening your abs. Lift your hips off the floor until you form a straight line from knees to shoulders. Hold for a few breaths and then lower your hips again.
3. Repeat 15 times.
   
   

Plank

The plank is tougher than it looks and really targets your stabilising muscles, including your abdominals and back.

1. Lie down flat on your stomach. Tuck in your toes and prop yourself up on your elbows.
2. Lift your hips off the floor so that your ankles, knees, hips, and shoulders are all in line. Hold for as long as you can, working up to one minute.
3. Repeat 3 times.
   
   

Scissors kick

This exercise focuses on your abdominals, hips, and thighs. Be aware to keep your spine supported to avoid straining your lower back muscles.

1. Lie on your back with both legs straight and feet relaxed. Put your hands palm down under your lower back.
2. Start from a crunch position by lifting your shoulders, neck, and head off the floor, supported by your elbows.
3. Remain in a crunch position and lift your right leg 10cm off the floor. As you lower your right leg, lift your left leg and continue to scissors your legs for one minute. Stop if you feel your lower back or neck straining.
4. Repeat 3 times.
   
   

Boat pose

This is an easy exercise to insert between the tougher reps of some of the other exercises on this list. It’s great for your abdominals and lower back.

1. Start from a sitting position with your legs out straight in front of you. Lift your arms parallel to the floor above your legs.
2. Begin the movement by tightening your abs and concentrating on your lower back. Slowly hitch backwards from your hips, maintaining your 90 degree form until you are balanced with your back and legs off the floor. Hold for 60 seconds.
3. Repeat 3 times.

You can use these exercises to warm up before a ride or to cool down after a ride – if you need a day out of the saddle, spend the day working through these a few times and you’ll soon start to enjoy the benefit of a strong core on and off the bike.