The Once-a-Week Core Workout

The Once-a-Week Core Workout

Bicycling |

Fantastic news for crunch-haters: doing this short core workout just once a week gives you the same strength benefits as doing it two or three times weekly. – By Selene Yeager

This 10-minute routine will work the key muscles that can improve your power and endurance in the saddle. Do 12 reps of each move, one after the next, with no rest. Repeat for another set. Yep, you just got more time to ride. You’re welcome.

core 1

Rotating Side Plank

Start in a push-up position. Balance on your right hand and extend your left arm toward the ceiling. Place your left foot on top of your right, resting on the edges of your feet. Hold for one to two seconds. Roll back to centre, then balance on your left arm so that you are in side plank facing the opposite direction. Hold for one to two seconds; roll back to centre. That’s one rep.

core 2

Cobra Lift

Lie facedown, legs extended, arms out and back about 45 degrees, palms down. Contract your glutes, squeeze your shoulder blades together, press your legs into the floor, and lift as much of your torso up as far as you can (this may be just your chest), rotating your arms so your thumbs point to the ceiling. Keep your neck straight. Pause. Return to start position.

core 3

Dead Bug

Lie on your back, arms extended toward the ceiling, legs perpendicular to the floor. Bend your knees 90 degrees. Brace your core so that your back is flat. Slowly lower your left arm and right leg simultaneously, your arm reaching toward your head and leg straight, until your lower back starts to lift. Return to the starting position and repeat on the opposite side. That’s one rep.

core 4

Single-leg Bridge

Lie on your back, arms out to your sides, palms down, knees bent, and feet flat on the floor close to your butt. Squeeze your glutes and raise your hips to create a straight line from your knees to your shoulders. Raise and extend your left leg, keeping your hips level. Lower back to start, with your butt on the floor. Repeat on the opposite side. That’s one rep.

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