When we think of cycling, the first parts of the body we generally think of are legs. Yes, it’s fairly obvious that our legs are important to cycling, but what may not be so evident is the role that other parts of our bodies play in moving ourselves along on our two wheeled beauties, namely our core! If you are serious about cycling this year and you want to do more than ride at a gentle pace down a sunny road or trail then you really need to start strengthening your core!

The core muscles are actually quite a bit larger than just your abdominal muscles. They start at your hips and go all the way through your abs, up along your spine and to your shoulders and neck. The core muscles are complex muscles requiring far more than simple crunches in order to get stronger. However, if you do improve your core strength, you’ll find that your cycling will vastly improve.

If you have a strong core it will increase your power to your pedals, increase your endurance, allow you to be more comfortable on the bike (specifically reducing lower back pain), take corners more efficiently and have a more efficient pedal stroke. All of which are very important to any cyclist. Unfortunately, merely biking around won’t do much for your core muscles which is why you have to work them out separately.

Try this short core strength routine designed to effectively strengthen your core for more efficiency on the bike and to eliminate pain and discomfort in the lower back. This routine is from our 2 week Burner Strength Program, which features many of our favourite strength exercises condensed into shorter 15 minute practices so you can spend more time riding. Each class targets either the glutes, core, or works on pelvic stability and consists of a warm up, routine, and cool down.

Equipment Needed: 
* An exercise mat
* Resistance band (light to medium)

Duration: 16:20

Warm Up:
* Star Slide
* Hinge and Press

Routine:
* March with a miniband
* Side Plank Pendulum (From Knee)
* Reverse Table Top March
* Hip Dips
* Knee Tucks
* V Sit Heel Drop
* Prone Back Reach
* Windshield Wipers (Bent Knee)

Cool Down:
* Low Lunge
* Knee Hug

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