5. Build a Bridge
“Cyclists are notoriously deconditioned in the core [abs, obliques, back], which leads to back pain and lost power,” says Pruitt. This simple stability-ball move strengthens the supporting muscles along your spine and core, as well as your glutes and hamstrings. Lie on your back with your feet on top of the ball, and flexed. Contract your glutes and lift your hips until your body forms a straight line from your shoulders to your heels. Pull your right knee into your chest. Straighten it and return it to the ball. Repeat with the left leg, then lower your hips back to the ground. That’s one rep. Perform five to 10 reps, two to three days a week.