6 Core Exercises for Cyclists 

In the world of cycling, the strength and endurance are vital, But there is one aspect that is often overlooked: the core training. 

A strong core is essential for any cyclist who aspires to improve their performance in the sport.  

This central area of ​​the body, which includes the abdominal muscles, lumbar muscles, oblique muscles, and the deep musculature surrounding the spine and pelvis, acts as a bridge between the upper and lower extremities.  

A robust core provides stability, balance and a solid base from which to generate powerful and controlled movements, essential in cycling. 

When a cyclist has a strong core, he can maintain optimal posture for longer, which reduces fatigue and improves pedaling efficiency.  

This is important over long distances or during demanding climbs, where proper posture can make all the difference in performance.  

Also, a well-trained core helps distribute workload more evenly through the body, preventing certain muscles or joints from being overloaded, which in turn reduces the risk of injury. 

This article, from our friends at Bkool, dives into the heart of core training, featuring 6 fundamental exercises that every cyclist should incorporate into their routine to optimize their performance on the road or track. 

Core exercises for cyclists  

Bimini 

A classic that never fails. This exercise improves core stability, crucial for maintaining an efficient and aerodynamic posture on the bike.  

When performing the plank, multiple core muscles are worked, which helps hold the body in an optimal position for long periods in the saddle. 

Leg Raises

This exercise is specifically aimed at strengthening the lower abdominal muscles.  

These muscles play an important role in the pedaling process, helping to maintain efficient technique and reduce fatigue. 

Pgluteal muscle

This exercise not only works the glutes, but also the lower back.  

Strong glutes are essential for powerful and efficient pedaling, while a robust lower back prevents pain and injuries common to cyclists.

Trunk Rotations

They improve flexibility and rotational strength of the core. This ability is important for maneuvering the bike, especially on routes with tight turns or during mountain biking. 

Bird Dog

An excellent exercise to increase coordination and balance, essential skills for any cyclist.  

This movement also helps improve body awareness and symmetry in cycling.

Oblique Crunches 

They strengthen the oblique muscles, improving lateral stability. 

This is especially useful for riders facing crosswinds or who need to maintain precise control of the bike.

We suggest that you also read the article Workouts with squats to improve cycling 

Incorporates stability movements  

A study published in the “Jjournal of Strength and Conditioning Research” showed that cyclists with a stronger core can maintain greater power and efficiency for longer periods.  

This translates into better control on the bike and more efficient breathing, which is essential for performance on long runs or demanding climbs. 

Beyond improving cycling performance, a strong core also plays a crucial role in injury prevention.  

A study in the Clinical Journal of Sport Medicine found that cyclists with regular core training experienced fewer back and hip injuries. 

It is advisable to perform these exercises at least 3 times a week, integrating them into a balanced training routine.  

Quality of movement is more important than quantity, so attention must be paid to correct technique in each exercise. 

 

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