Getting to the Core of Your Core - Part 2

When doing some reading on core exercises, I was really surprised to discover that cycling engages your core but it doesn't work it. I always assumed I was working my core when I rode. Hmmm, learned something new and it will definitely change my in season workouts to include more core moves.

So what are some of the best core exercise to do? Here are some of my favorite as a cyclist. What's nice is that most of these you can do without any equipment so it is ideal for home or when you travel.

- Planks - Yep, these are the ones you love to hate. But the key is to do them right. Don't be poking your butt up in the air. You should be in a nice straight line from your head to your heels. There are all sorts of planks.
    - Elbow/Forearm Planks
    - Hand Planks
    - Side Planks
    - Planks on a stability ball (forearm or hands)
    - Planks on a medicine ball
    - Planks on a Bosu ball

To make planks more challenging as you get a stronger core, try lifting one leg. Then try lifting one arm out in front of you. To really challenge yourself...opposite leg and arm at the same time. But stay in good form to avoid back injury.

- Push Ups - These are one of those total body exercises that builds both upper body strength and core. This compound exercise works the chest, shoulders, triceps, back, abs and legs. Good form is essential, don't sag in the middle and don't put your butt in the air.
   - Basic Push Ups
   - Push Ups using a medicine ball alternating hands
   - Push Ups on a Bosu ball
   - Push Ups with your feet on a stability ball

- V-Sits - This is a great ab and core exercise that also engages your hip flexors.

- Hip Lifts - Lay on your back, knees bent with feet close to your butt. Raise and lower your hips. To make this harder, lift one leg up towards the ceiling and then raise and lower your hips.

- Oblique or Russian Twists - This is best done with a medicine ball. If you are new to this exercise, bend your knees and leave your feet on the ground. More challenging is to raise your feet off the floor.

- Lunge with a Twist - The twist helps to build balance and engage core. Using a medicine ball, lunge with your left foot forward and then with  arms in front of you twist to the left slowly. Slow is good here. I like to do these as walking lunges.

- Swimming or Superman - Lie face down on a mat with your arms stretched above your head (hence the Superman analogy). Lift opposite arm and leg in a swimming motion. Be sure to engage your abs to support your back.

- Scissors Kick - On your back, hands under your lower back, legs raised about 4" above the ground and then scissor your legs. Be careful to support your lower back.

- Pilates Roll-ups - This exercise is said to be equal to six regular sit ups. If you haven't taken a Pilates class, here's a video that takes you through the proper way to do a roll-up.

I found a good podcast on core strengthening for cyclists and an overall good site for cycling information.

Do you have a favorite core exercise? I invite you to share them with us. I'll be continuing my series on core strengthening in future posts.

Enjoy the ride,
Sheri