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The Bodyweight Exercise Guide (for Cyclists)
Not sure what the bodyweight exercise and core conditioning trend is all about?
Well, if you've ever had a sore back or just didn't feel like you were putting all your power into the pedals - then that's what it's about! Building up your core muscles (abs, lower back, hip flexors, etc.) is key to strong cycling.
While cycling doesn't work your arms, abs, and back, you sure have to use those muscle groups when you ride. But it's possible to get a good workout at home that hits all those muscles!
On top of that, these are all bodyweight exercises you can do at home with little to no equipment. They'll make you tough without building huge, bulky muscles that will just weigh you down. Just follow the guides provided below.
The Plank
The plank is a static exercise the builds tremendous core strength and mental focus.
Six Inches
Six Inches is a static exercise that works your abdominals, since you use them to hold your feet "six inches" in the air.
Scissor Kick
Taking Six Inches to a new level, you are now working your abs and hips to move your legs like scissors.
Transverse Plank
The Transverse Plank puts you on your side to work your obliques.
Boat Pose
The Boat Pose is another static exercise that puts a big focus on your abs and really works them.
The Reaching Crunch
The Reaching Crunch is an advanced version of the crunch that is much more explosive (as are the results.)
Power Bridge
The Power Bridge works your glutes and lower back with some pelvic thrust action.
Rest
Just as important as all the other exercises is this one known as Rest (or Relaxation, or Recovery.)
Hip Extension
The hip extension works your core, especially your lower back.
Boxer Ball Crunch
You'll bob and weave around the ball while doing a crunch. Works your abs and agility, too.
Mountain Climber
You'll be climbing mountains in no time with the quick and powerful legs you'll build from these movements.
Reverse Crunch
Target the lower abs even more by taking the typical crunch and doing it in reverse.
Super Man
It's a bird... it's a plane... it's a cyclist working his lower back muscles.
All the pictures above feature Bloom Bike Shop team rider Steve Achatz. You can also see Steve on the Team page or at his personal bodyweight blog.
Want a full bodyweight exercise routine?
Then check out Cyclo-Core, the ultimate off-season conditioning program for cyclists.
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