In the article on winter preparations for cyclists, we touched on the importance of body core exercises, especially in the period of preparation for a new season. This group of exercises practically represent the basic and key exercises that strengthen the whole body, improve your posture and reduce the load on the spine. By practicing these exercises, you will improve your position on the bike, the possibility of keeping an aggressive position for a longer time but also increase the efficiency of power transfer from the whole body to the pedals.
It’s great that you can practice them anytime and anywhere – at home, during break at work, when you’re traveling…
These exercises are not invasive but we still recommend you should consult a doctor or physiotherapist first, in case you have any serious problems with certain parts of the body, especially your spine.
Perform each exercise in 10 to 16 repetitions, with both arm/leg combos. Increase the number of sets and add arm/leg weights as you progress.
Below is a short description of each exercise but we fully recommend that you watch the video at the end of the article.
01. Basic inner muscle activation
With this exercise we tackle all the internal muscles. From a neutral position, we form an arc and then we lower ourselves into a counter arc.
02. Total inner core exercise
In order to exercise the complete internal muscle structure as well as spinal muscles, we extend the arm and leg diagonally from the neutral position, and on the way back we bend as in the previous exercise, with the leg, arm and head positioned beneath the body.
03. Total back muscle activation
We start this exercise from the position as in the previous picture and we put the opposing arm and leg in touch with eachother.
04. Lower back muscle plank
From a classic plank position, we lift and hold the legs alternately, thus strengthening the lower back muscles.
05. Full side core plank
From a semi-lateral plank position, we get down to the ground and rise up again, which strengthens the lateral muscles of the torso.
06. Side abs & leg joint plank
In this exercise, from the plank position, we bring the leg (or more precisely, a knee) to the lateral position and back, thus activating the lateral muscles and the leg joints.
07. Arm activation plank
From the plank position, we rise up leaning on the palm, with both hands, and then we get back down. This exercise activates the arm muscles.
08. Arm burner exercise
To further strengthen the arms, we lower and move forward from the classic plank position at the same time and then return to the starting position.
09. Side abs & leg activation
With this exercise, we target the lateral abdominal muscles and leg joints. From the position as in the picture, make a turn towards the floor and return to the starting position and then lower and raise the side, as in the exercise no. 5.
10. Side core & abs exercise
To further strengthen the lateral internal as well as the abdominal muscles, lift your legs and free arm from a semi-lying position, leaning on one arm. Repeat the exercise leaning on the other side.
11. Shoulder activation plank
From the classic plank position, alternately extend your arms to activate your shoulder muscles.
12. Trapezius activation plank
This exercise activates the trapezius muscles. From the plank position we rotate backwards.
13. Lower core & leg activation
From a supine position with your legs folded, raise and lower your back.
14. Lower core & leg burner
After the previous exercise, place yourself fixed in the raised position, and rotate the outstretched arms from front to back, ie above your head.
15. Lower core & hamstring exercise
To further strengthen the lower torso muscles, as well as the back leg muscles, stay in the extended position of the previous exercise and additionally rotate the legs upwards alternately.
16. Lower abs activation
To activate the lower abdominal muscles, lift one leg and upper body at the same time from a fully extended supine position. The exercise is done alternately with each repetition.
17. Total abs exercise
To further strengthen all the abdominal muscles, lift both legs and upper body at the same time from a fully extended supine position.
18. Upper & lower back burner
As an intense exercise of the lower and upper back muscles, we lift both legs and the upper part of the body from the stretched position on the abdomen, extend the arms forward, then connect them above the body through a lateral circular motion and then return in front of us through the same movement.
19. Back & trapezius burner
We continue the previous exercise in a similar way, but performing a circular movement with arms from the position behind the back, taking them towards the ground and then forwards, in principle the opposite of the action of crawl swimming.
20. Total core burner
To further exercise all the internal muscles, we place ourselves in a fully extended position with the arms in front of us and then lift the legs and upper body simultaneously, along with outstretched arms.
21. Hamstring & glute activation
Return to the basic position of leaning on your elbows and knees. Extend one leg and then lift it. After a series of repetitions, repeat the action with the other leg.
22. Glute muscle exercise
To strengthen the gluteus muscles, from the previous starting position, rotate the bent leg upwards.
23. Leg joint exercise
Now lean on your palms and lift your leg sideways. Of course, repeat the exercise with the other leg as well.
24. Hamstring & glute exercise
From the same position on the palms and knees, extend the leg sideways, then rotate it over the other leg and back.
25. Full body core stretching
We will finish this block of exercises with two stretching exercises. Stretch while lying on your stomach, then lift your upper body resting on your palms and hold this position for a few seconds.
26. Arm & upper body stretching
From the starting position on the palms and knees, extend one arm straight on, rotate the body and rest the other hand on the floor and extend it fully. Repeat the stretch on the other side.
YouTube video klip: