Having a strong core is important for stability on the bike, but when you think about strengthening your core, you have to pay attention to all of its parts—your obliques, erector muscles (those that run the length of your spine), and transverse abdominus (the deepest layer of ab muscle).
Building strength in all of these areas will help you gain an all-around stable core, which is vital for riding longer and stronger, and crushing climbs.
This sequence of core-strengthening exercises from Kara Miklaus, N.A.S.M. of WORK Training Studio in Irvine, California, will do just that, along with working both stability and mobility. Just because there are no weights required for this workout, it doesn’t mean these moves are easy—these are advanced moves that require a solid workout foundation.
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How to do it: For this 6-move workout, perform each exercise for 45 seconds, then rest for 30 seconds. Repeat the entire series for a 15-minute bodyweight core-strengthening exercise you can do anywhere.
Open-Arm Twist
Start in a seated position with you heels on the ground and knees slightly bent. Hold both hands out in front of you. Open your left arm until it is slightly past your shoulder, and slightly twist your core to follow your arm, but keep your body stable. Contract through your abdominals, while keeping your chest elevated to achieve balance on your tailbone. Return to center and repeat on the right side.
For more of a challenge, try the open-arm twist with feet in the air, taking care to keep your shins parallel to the floor and your legs uncrossed.
Breakdancer
Start in a tabletop position on your hands and toes. As you swivel your hips underneath you, kick one leg through the other, lifting your opposite arm off the floor. Return back to starting position to regain stability, then repeat, kicking through with the other leg and lifting the opposite arm. Start slow and kick up the speed once you’ve mastered control.
Traveling Mountain Climbers
Start in a high plank position, wrists under shoulders, core engaged so body forms a straight line from heels to ankles. Bring right knee in toward chest, then return to starting position. Bring left knee in toward chest, then return to starting position. Repeat. As you do this movement, take 5 hand steps to the right, which translates to 10 mountain climbers. Then, take 5 hand steps back to the left. Repeat.
Flying Squirrel
Lying facedown, extend all four limbs out. Beginning with the small of your back and glutes, begin squeezing through your back to elevate your trunk and legs off the floor. You’ll be using the erector muscles (those that run the length of your spine), glutes, hamstrings, the back of your shoulders, and traps to bring your limbs as high as possible—think Superman—extended from the tips of your fingers to your toes.
Hold, then, bring you arms back so your elbows form a goalpost, holding that position. Then, move back into Superman position, remaining extended from the tips of your fingers to your toes. Lower back toward the floor. Repeat.
Plank Mogul Shoulder Tap
Beginning in high plank, push down into the floor with your hands, and brace your abs to create a solid foundation. Pulling down with your scapula (shoulder blade), and slightly upward with your hips, elevate your torso slightly as you jump your feet toward your right hand, bringing your bent knees close to touching your right elbow. As your bring your knees to touch your right elbow, tap your right shoulder with your left hand.
Focus on landing softly, and spring back to the starting position in high plank. The moment your feet land, begin jumping in the opposite direction toward your left side, with knees coming to rest just inside your left elbow. As your bring your knees to touch your left elbow, tap your left shoulder with your right hand. Continue hopping back and forth—right side, middle, left side, middle—while tapping each shoulder as fast as possible.
Superman Walkout
Start in a high-plank position. Slowly walk your hands out until you are in Superman position, with your hands extended until your shoulders reach your ears. Then, slowly walk back in. Repeat.
