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Core exercises for cyclists are some of the most important movements to include in a training plan. Their purpose is to keep the cycling athlete fit, strong and injury-free, as the core muscles have a far-reaching effect throughout the body on positioning and performance. Dysfunction in the core is common in cyclists due to several factors that we will explore in this article. 

What Is the Core?

The core is classically defined as the group of muscles that stabilize and support the spine, pelvis and torso. While many muscles fit into this category, it can be further refined to the abdominal and lower back musculature. Indeed, this mid-point on the body is what most people are referring to when they say core.

It’s not just your six pack, far from it. Those muscles are called your rectus abdomninis, but for abdominals there are also the obliques (internal and external; side muscles) and transversus abdominis (your deepest abdominal muscle). On the lower back side, you have the multifidus (deep spinal stabilizer) and erector spinae group (muscles that run along the spine).

Other muscles sometimes grouped into this category are the pelvic floor muscles and diaphragm. With all this in mind, you can see how things get very complex very quickly when it comes to core exercises for cyclists. How do we take all of this into account? How do we properly train the core? 

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Core Function in Cyclists

As with any dynamic activity, cycling demands a lot from the core muscles in order to optimize balance and power production while riding. The positions we’re in on the bike, however, have a funny way of stagnating core function by replacing it with artificial stability. In other words, just by sitting on the bike and leaning on the handlebars, we hinder the core in different ways.

A simple (although somewhat dangerous) test is to ride your bike (slowly and on a flat surface) while leaning on the handlebars, and then hands-free while continuing to pedal. You need only to practice this in your mind to imagine the difference you would feel immediately in the demands on your core muscles to balance you and stabilize the entire system.

When we close the kinetic chain by placing our hands on the handlebars, the force produced throughout our body skyrockets, and we can use the frame of the bike to our advantage. We trade optimal core function in the process, and begin to develop imbalances throughout the musculature, sometimes leading to pain and injury. 

Another important function of the core is articulation of the pelvis. When core muscles are weak, the pelvis begins to tip forward into what is called anterior pelvic tilt. This is a common condition in cyclists, which only gets exacerbated by tight hip flexors and weak glutes. It is just one example of why we need supplementary core exercises for cyclists included in our training.

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The 4 Best Core Exercises for Beginners

Forget planks! Let’s work on something more functional and corrective to compensate for the things we don’t get while riding. Below are 2 core stability exercises for cyclists and 2 core strength exercises for cyclists to help you prevent injury, ride stronger on the bike and cycle pain-free for long-term health and enjoyment.

Core Stability Exercises for Cyclists

1. Single Leg Press

Instructions:

• Balance on one leg and raise the other knee up to 90° so your thigh is parallel with the ground
• Engage your core by drawing your belly button inwards
• If this is challenging enough, that’s ok, hold your position here for 30 seconds, breathing steadily throughout the allotted time
• If you need a more challenging variation, place both hands on top of your raised knee and apply downwards pressure
• Resist the pressure with your hip flexors and core to maintain the 90° position
• Hold your end range position (either variation) for 30 seconds
• Switch sides and repeat
• Rest
• Perform 3-5 sets

2. Hamstring Curls

Instructions:

• Place a mini band of appropriate resistance around your ankles
• Get into a staggered stance with a slight bend in your knees and slight hinge of your hips
• Breathe in, draw the belly button inwards to engage the core and hold
• Curl your back foot up towards your bum, stretching the mini band and contracting the hamstrings as you exhale
• Lower your foot back down to the ground, reset your breath/core, and repeat
• Perform for 10 reps or 30 seconds on one side
• Switch legs and repeat
• Rest
• Perform 3-5 sets

Core Strength Exercises for Cyclists

1. Alternating Leg Lower

Instructions:

• Lie down on your back with your legs straight up in the air and arms out to your sides for balance (picture 1)
• Engage your core muscles by flattening your lower back against the ground, hold this position the entire time
• Keeping your core engaged, slowly lower one leg until it is hovering just off the ground
• Pull it back up using your hips and abdominal muscles
• Alternate, lowering and lifting the other leg
• Repeat back and forth for 10 reps per leg or 30 seconds
• Rest
• Perform 3-5 sets 

2. Alternating Supermans

Instructions:

• Lie face down on your mat with your arms stretched straight overhead
• Lift your head and chest from the mat
• Lift one arm and the opposing leg as high as you can
• You should feel strong contractions throughout the elevated shoulder and glute muscles, as well as the lower back
• Pause for a split second at the top before lowering both limbs back to the ground
• Then, lift the other two opposing limbs
• Repeat back and forth for 10 reps per side or 30 seconds
• Rest
• Perform for 3 sets

Stretch & Strength Training for Cyclists

If you liked the core exercises outlined above, you would absolutely love having full access to Dynamic Cyclist, the world’s leading strength and stretch training platform for cyclists. Explore hundreds of flexibility, mobility, strength training and injury prevention routines designed to help you ride pain-free. Sign up for a 7-day free trial by CLICKING HERE!

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist