As you can see, a stronger core is so beneficial and cannot be ignored by any cyclist. Even the professionals will strength train multiple times over a week. Core exercises for cyclists are not just to get stronger, but also to help protect you further.
The Best Core Exercises For Cycling That Actually Work
When it comes to core exercises, there’s a lot available for you to enjoy. Some offer numerous benefits for cyclists and others. Here are the top core exercises for cyclists that can be done at home without equipment!
We recommend repeating each exercise three times and focusing on doing it until you feel it has engaged your core. If you start experiencing lower back pain, it may mean the form is incorrect or that your core is getting too tired. The lower back might be trying to take over, which means it’s time to rest.
A lot of people stick to a certain amount of repetitions when it comes to strength training, which for the core, 12 - 15 is a good range. The biggest factor is simply ensuring your core feels engaged, even if it's just 6 repetitions or 20.
Plank (Forearm or High Plank)
- Transverse abdominis (deep core)
- Rectus abdominis (front abs)
- Obliques
- Lower back
Start by bringing yourself onto your forearms while lying on the ground. Raise your hips off the floor and keep your back straight. Hold this position for between 30 to 60 seconds to start with, then over time, try and improve this. You can even do side planks where you turn one of your elbows horizontal and lean on that alone while the body is on the side. It’s important to do both sides and ensure the body stays straight while doing this.
Bicycle Kicks
- Rectus abdominis (front abs)
- Obliques
Lay on the ground with your hands behind your head. Lift your knees to approximately 90 degrees, holding your shoulders slightly off the floor to protect your lower back. Extend one leg and bring the opposite elbow to the bent knee.
The faster you go, the tougher this will be. There’s nothing wrong with going slow and steady with bicycle kicks. Stay in control and, like the plank, try to improve the time you can hold it to help your core strength progress. This is my personal favorite among core exercises for cyclists.
Crunches
- Rectus abdominis (front abs)
- Obliques
Crunches start with you lying down on the ground with your back to the floor. You will then need to bring your knees to your bum and put your hands behind your head. Then, bring your head and shoulders up to engage your core and repeat that movement.
Alternatively, you can also perform an oblique crunch. This is where you put one ankle over the opposite knee and then crunch diagonally across. After a set, repeat on the other side for another set.
Glute Bridges
- Glutes
- Hamstrings
- Lower Back
- Core Stabilizers
Glute bridges are a fantastic way to support the lower back and help work the easily neglected hamstrings. Lying with your back to the floor and feet near your bum, push the feet into the ground, keeping them flat, and raise the hips to the ceiling, tightening the core and working the glutes and hamstrings.
A great way to improve this exercise, especially when focusing on cycling, is to do it with one leg at a time, which forces extra stability. The opposite leg is best kept in the air, upwards, or pushed out forward.
Dead Bug
- Transverse abdominis
- Lower rectus abdominis
- Hip flexors
- Obliques (slightly)
Lie on your back with your knees bent at 90 degrees and your arms up straight in the air. Lower one arm and the opposite leg towards the floor. Hold at the bottom for a couple of seconds, then return to the top and switch sides.
To intensify this exercise further, we recommend holding for a longer period at the bottom and performing more repetitions. It’s essential to start slowly and gradually build up, as this puts a lot of pressure on the lower back.
Leg Raises
- Lower rectus abdominis
- Hip flexors (iliopsoas, rectus femoris)
- Transverse abdominis (as a stabilizer)
Lying flat on the floor, place your hands under your glutes (or buttocks) to support your lower back. Bring the shoulders off the floor, then raise the legs straight up to the ceiling. After returning them towards to the floor, don't let them touch the ground and repeat the process.
You can also alternate each leg, having one lower and one higher at the same time to help bring in more of the obliques into the exercise. It also helps take pressure from the lower back when this is done.
Cycling-Specific Core Training Tips
Now that you know the best core exercises for cycling, we'll provide some tips on building core strength. These tips will make it easier to do the routines and also get better results over time.
Don’t Let The Back Hurt
Many people push core exercises too far, until their back starts to ache. This is not an effective way to do core work. When the back starts to ache, it’s because the core has run out of strength, and the back is taking over. Avoid this feeling. It means it’s time to rest and start a new set.
Protein
If you want to get the most out of your training and help build strength and muscle, you will benefit from incorporating extra protein into your diet. It doesn’t have to be a protein shake, but a couple of eggs or even some fish or meat. Best to have this after your cycling core workouts.
Consistency Is Key
The strongest cores are not just built from the toughest workouts. They are built through consistency and regular training, followed by adequate recovery before training again. Training the core once or twice a week is very beneficial and gives more than enough recovery.
Integrating Core Work Into Your Rides on ROUVY
For the best cycling improvements, combining ROUVY indoor training with core training plans and ab workouts for cyclists goes a long way. What is the best way to do this? Here’s how we recommend adding core sessions to that amazing structured zone training.
One of the most practical ways to do this is to add it to your program, but schedule it for a rest day. For example, if you were following the Build Your FTP plan, you could complete the plan on Monday, Wednesday, and Friday, and then practice the Core sessions on Tuesday and Thursday.
- Monday - Activation
- Tuesday - Core x 3 Exercises
- Wednesday - Tempo
- Thursday - Core x 3 Exercises
- Friday - Criss Cross
- Saturday - Rest
- Sunday - Rest
Consider incorporating cycling core workouts into your sessions, which would help save time and ensure you're ready and warmed up to go.
- Monday - Activation + 2 Core Exercises
- Tuesday - Rest
- Wednesday - Tempo + 2 Core Exercises
- Thursday - Rest
- Friday - Criss Cross + 2 Core Exercises
- Saturday - Rest
- Sunday - Rest
Alternatively, combine all the cycling core workouts into one big session on a rest day, allowing you to fully focus and utilize the core strength sessions as part of your recovery.
- Monday - Activation
- Tuesday - Rest
- Wednesday - Tempo
- Thursday - Rest
- Friday - Criss Cross
- Saturday - Rest
- Sunday - Core Exercises x 6
Abs workouts for cyclists can be done at any time, provided you allow for some rest between each session. For example, I recommend at least a day or until your core feels recovered. Indoor training for cyclists alongside a great core routine makes the strongest of cyclists.
Final Thoughts: Build a Core That Supports Every Pedal Stroke
A strong core goes a long way when you're a cyclist. It improves speed, comfort, strength, endurance, and even helps you avoid injuries. By doing some short core sessions or one long core session each week, you can see the benefits very quickly, and you will become a better cyclist quickly.
Core work is amazing, combined with workouts from ROUVY indoor training. If you're looking for more structured training or just to enjoy the virtual world on great routes with other riders, it has everything you need. Always remember consistency is key when it comes to strength training!
If you enjoyed this article you might like ROUVY Strength Training For Cyclists and Common Indoor Cycling Mistakes And How To Avoid Them.
