Your 15-Minute Power Circuit

coreGet faster with our midsection makeover – no crunches required. – By Selene Yeager

You probably know that a strong core is key to ­riding better. But you may be surprised to learn that there’s more to your core than just abs, and that relying on crunches alone won’t do the trick. Too many cyclists forget the muscles that cycling neglects – glutes, back, hips, and obliques, says Andy Pruitt, director of a sports medicine centre. The workout below targets those muscles, to create a stable platform for your legs to generate power.

Complete all the reps indicated, then move on to the next exercise without resting before repeating the circuit. Do the sequence two or three times a week.

Scorpion

Scorpion

Lie face down with arms out to the sides [a]. Lift your right leg, and twisting your torso, reach it across the back of your body towards your left hand [B]. Return to start and switch sides. Do 10 to 15, alternating legs.

crank_plank

Crank Plank

Get into a side plank, weight on your left forearm and foot, right hand behind your head [A]. Rotate your torso, bringing your right elbow forward and down [B]. Return to start. Do 10 to 15, then switch sides.

spiderman

Spiderman Push-Up

Assume a plank position [A]. Lower your body towards the floor and bend your right leg out and up towards your elbow [B]. Pause, then return to start. Switch legs. Do 10 to 15, alternating sides.

tipping_bird

Tipping Bird

Stand with arms at shoulder height [A]. Bend at the hips while extending your right leg back, until your body forms a T shape [B]. Return to start, then switch sides. That’s one rep; do 10.

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