How To Improve Core Strength For Cyclists

These foundation exercises are designed to
make your cycling more efficient to enable you to use your glute muscles and your posterior
chain muscles more efficiently and take some tension off of your lower back. The founder,
feet just a little wider than shoulder width apart, just soften the knees ever so slightly
and slowly bring the arms up above the head what this does is build the tension into the
lower back in through the lats, in through the erector spinae muscles in here at the
same time as engaging some of the flutes, so the weight here is on your heels and make
sure you breathe through that so as you start to engage the lats in here helps to get some
stability and rigidity into the posterior chain which is your glutes, hamstrings, and
the lower back muscles and lats up here. So you hold this here for about 10 seconds and
then you bring your arms down by your side, you open up the front of your chest drive
the hands down and towards the floor and slowly internally and externally rotate the arms
there. The Windmill, slightly different and quite similar also, so feet a little bit wider
apart the weight comes onto the heels, arms come out in front of you and as a counterbalance,
it looks quite similar but the feet are a lot wider just soften the knees ever so slightly,
so fold forwards towards the floor, so at the moment you can really feel the burn in
the glutes and the lower back but you’re trying to keep the lumbar spine in neutral until
it gets right back down there and then bring the left arm towards the ceiling, ok and up
the other side, ok so typically you can do 10 one side and 10 the other or you can take
it up there and hold it up there for 10 seconds and what you’ll feel is on the opposite side
on the abductor muscle here which is an inside muscle of the thigh, you’ll feel a really
deep burning sensation. The glutes are firing up here the abductor muscles are firing up
here you feel a really deep stretch and you can hold this on either side for ten seconds,
repeat that about 10 times on both sides. So the third exercise we’re going to do is
the lunge stretch and this is more to decompress some of the joints in the back as oppose to
the other two which were more to activate some of the muscles, so we take a big step
forward and then feet, both feet are pointing forwards here and then you reach up as high
as you can, now from here lean all the way over away from the standing leg and what you’re
going to feel is a big stretch through the front of the psoas muscle here so reaching
up in here and you feel the stretch across the front of the thigh and right through that
psoas which is your main hip flexor and you lean away from there and what this does is
help to decompress some of these areas of the spine here and helps to offload that psoas
muscle. Ok and the from here you come back forwards and then up onto your tiptoes and
you lengthen through that posterior chain there and then back down and what you’re doing
is you’re trying to reach up as high as you can and just helps to take some tension off
you’re lower back from the joints in there. Hit that about 10 times and that helps you
just to offload the spine there. So the last exercise is called the Woodpecker, so you
take a big step forwards like so again make sure your pelvis is pointing forwards, both
feet are pointing forwards and your arms come out in front of you like here. Now from here
what you’re doing is just gently squeeze your fingertips together, keep the knee straight
and what we’re learning to do trying to teach yourselves to do is to hinge at the hips so
we’re not folding the lumbar spine so from here just bring your arms out forwards, lean
forwards, lean forwards, lean forwards and you’ll feel that tension build onto that glute
muscle here, do you feel that building up there yeah, hold that there for about 10 seconds
and then just back of ever so slightly and do that 3 or 4 times, it really helps just
to wake up the glute muscle on that side. Nothing below the hips move, nothing above
the hips move we’re just hinging right through here, so we hinge through the hip lean forward,
keep coming, reach out, reach out, reach out hold that there, the further you lean forwards
the more you’re going to feel the tension build up in your glutes and this is where
you should feel it in there as well as the posterior muscles at the back. For more videos
like this go to GCN

66 Replies to “How To Improve Core Strength For Cyclists”

  1. Nice, I'll try this tonight. I've been thinking about some cycling-specific exercises but anything I've seen hasn't been very useful or practical.


  2. I think you should have mentioned Dr. Eric Goodman and Peter Park because this is a small part of the technique they have developed.

  3. We're not funded by Garmin, we're a YouTube original content channel. It just happened that we had some really good interviews with the Gamin team! We've also interviews IAM Cycling, the Wiggle Honda Ladies team and others 🙂

  4. Yeah a lot of the videos are from garmin and orica greenedge and im presuming that's because they invest a lot in YouTube as in they're the 2 teams with the most YouTube videos etc. Thanks a million gcn!

  5. Thanks for the support on that one! Dr. Rabin, the guy instructing, is a friend and does a great job teaching here. – Eric

  6. Surprisingly yoga-like — as a regular practitioner, I think these could be very nicely integrated into a yoga routine.

  7. pretty much yoga… u should mention to inhale on the way up & exhale on the way down, always keeping the deep breathing.

  8. The clip title says 'how to warm up like a pro'. Sorry if this is obvious or has already been asked, but are these exercises you should do before cycling and how long should a session last?

  9. Would theses exercises work best at the start of a Legs/Back routine or afterwards?
    I am guessing after and could there be downsides to doing both on the same day and time? Great video!

  10. This is great! Thank you Matt Rabin & Fabian Wegmann for this demonstration on position, I will be doing these exercises in my training schedule. Cheers!     

  11. I greatly improved my core strength from merely cycling.  But, on a bike with one gear, aka single speed, 48×17 gearing.  I climb mountains, out of the saddle almost the entire time. I have 50,000 SS miles in my legs.  Makes me appreciate what the early Tour de France riders went through.  It was single speed only, no derailleurs allowed, from 1903 to 1936.

  12. This workout iş good, but for me, it is not enough to fully strengthen the core area, I love abs and sides workout, for back, back extension with weights is good.

  13. Can doing Pilates help with core strength in cycling? On a different note, what's with all the ass touching? LMAO!

  14. @Global Cycling Network  is that the only cyclists exercise u recommend guys? what about squats? PLEASE I need some exercises for the winter time wn I can't ride a bike a lot but wanna keep in form. Could u give some tips or make a video showing exercises, accept indoor cycling , cause I don't have equipment for that..

  15. i get cramp in the bottom of my foot, mostly my right foot that cramps. though being 17 i think its just growing pains, any tips will do nicely on how to lower chances of my foot cramping inside a dreaded cycling shoe where you cant stretch to relieve the pain.

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