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Home > Bodyweight Exercises

Bodyweight Exercises for Cyclists: Transverse Plank


How to do the Transverse Plank:

The Transverse Plank takes the Plank to a new dimension and adds in some movement.

Start by lying on your right side, with your elbow under your shoulder and your forearm out in front of you. Your left foot should be on top of your right, and your left arm should be at your side.

transverse plank 1

In one fluid motion, lift your hips off the floor and your left arm out over your head so your body forms a straight line. Then lower your hips back down close to the floor and bring your arm back to your side.

transverse plank 2

Repeat for 10 reps and then switch sides (so your left side is on the floor and your right arm is in the air) and repeat for another 10 reps.

Why you should do the Transverse Plank:

This is a great workout for your Transverse abdominus and obliques. Strong obliques improve your stability, so you'll have more control through sharp turns and in twisty singletrack.



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