This Core Workout Only Takes 18 Minutes

A strong core is a must-have for cyclists. If your core strength is lacking, not only will you not be able to ride at your best, but you also may be more vulnerable to injuries and back pain while riding. But busting out the same old bodyweight crunches can get boring, which means you probably just go through the motions instead of focusing on getting in a solid workout.

Enter: this dynamic core workout that offers up new, challenging moves to kick up your midsection strength. Lindsey Clayton, chief instructor at Barry’s in New York City and cofounder of Brave Body Project, created this unique core workout you can do when you’re looking for ways to test your strength.

All the moves on this list include compound exercises, which means you work multiple muscle groups at once. And because the moves are so dynamic, you improve your stability and have fun doing it.

The reason core workouts, in general, are so crucial for cyclists? A strong core provides stability as you pedal, eliminating any rotation or side-to-side movement. This cranks up the power you can transfer into the pedals, one research article explains, and eliminates any energy leaks.

A stable midsection also means you’re less likely to experience discomfort as you ride, particularly in the low back, and can maintain solid positioning and form for longer periods of time.

How to use this list: Perform each move for 50 seconds, then take a 10-second break between each move. Repeat the circuit 3 times for a total of 18 minutes.

Each move is demonstrated by Clayton so you can learn proper form. All you need is a mat. For one move, you’ll want to be near a couch, table, or set of dumbbells you can use for an anchor.

1. Start in a high plank position and place hands shoulder-width apart or slightly wider with shoulders stacked directly over wrists.
2. Step right foot to the outside of right hand, followed by left foot to outside of left hand. Lift chest and hold the low squat position.
3. Step back to high plank position.
4. Lower down, replacing right hand with right elbow, then left hand with left elbow into a forearm plank position.
5. Reverse to come up to high plank position, then repeat on each side. That’s one rep.
6. Repeat the sequence.

1. Start on all fours in a tabletop position, with shoulders over wrists and hips over knees.
2. Inhale, as you arch back, drop belly toward the mat, and look up to the ceiling for cow pose.
3. On the exhale, round spine, draw belly button to spine, and roll the head forward to come toward the mat for cat pose.
4. Return to an all-fours position.
5. Then, keeping back flat and butt down, press through hands to lift knees off the ground two inches.
6. Hold as you bring left hand to tap right shoulder, then replace left hand on the mat.
7. Bring right hand to tap left shoulder, then repeat on each side. That’s one rep.
8. Return to all fours and repeat the sequence.

1. Start on side with left forearm on the ground, forming a straight line from head to feet, with right foot planted behind left foot and left hand behind head. Make sure elbow is directly under shoulder.
2. Rotate torso down toward the mat, bringing right knee up to meet left elbow.
3. Return to side plank and repeat.
4. After completing the move for 50 seconds, rest for 10 seconds.
5. Repeat on other side.

1. Lie faceup on a mat with legs straight up in the air. With arms overhead, hold onto dumbbells, a couch leg, or a doorway to anchor yourself in place.
2. Engage lower abs to lift hips straight up, then slowly lower them back down in a controlled manner. Try not to let legs swing toward you; think about stamping the soles of feet to the ceiling.
3. Slowly lower legs, keeping them straight, until the are a few inches off the ground.
4. Raise legs back up. That’s one rep.
5. Repeat the sequence.

1. Begin in a hollow-body position.
2. Bring chest and knees together into a tuck position for an elevated tuck crunch.
3. Roll back into a hollow-body position.
4. Repeat.

Jordan Smith

Digital Editor

Jordan Smith is a writer and editor with over 5 years of experience reporting on health and fitness news and trends. She is a published author, studying for her personal trainer certification, and over the past year became an unintentional Coronavirus expert. She has previously worked at Health, Inc., and 605 Magazine and was the editor-in-chief of her collegiate newspaper. Her love of all things outdoors came from growing up in the Black Hills of South Dakota.