Power-Boosting Core Workouts!
Don't let a weak core frustrate all the hard work your legs do on the bike. Here's how to make those important trunk muscles strong.
Boxer Ball Crunch
WHAT IT WORKS:
Transverse abdominus, obliques, lower back
A. Lie with the middle of your back on a stability ball, your knees bent 90 degrees and your feet flat on the floor. Place your hands behind your head, but don’t pull on your neck.
B. Squeezing your belly button towards your spine, lift your upper back off the ball. Keeping your shoulders off the ball, trace a clockwise oval with your torso. Apply pressure with your lower back to keep the ball still through the entire motion. After 15 clockwise ovals, trace 15 counterclockwise.
WHY IT WORKS:
Despite the straightforward motion of the bike, your body moves in three directions: forward as you head down the road, vertically as your legs pedal up and down, and laterally as your hips and upper body rock side to side. This fluid, circular exercise builds control, and that helps you minimise lateral torsion and wasted motion.
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