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A strong core is important for strength, posture, performance, injury prevention, and so much more. Here are a few moves to help you feel stronger on the bike and throughout your day. Do each move for 3 rounds, 45 seconds each for an awesome core workout you can do anywhere! Have more time? Check out our barre classes. 😉
Front Plank: Assume a push-up position on either your forearms or your hands. Lift your knees off the floor so the only points of contact with the floor are your forearms (or hands) and your toes. Make sure your core is tight and your glutes are engaged.
Challenge: Try alternating between lifting your right and left foot off the ground. If you feel good with that, start alternating between lifting your right and left arms as well.
Side Planks: Start with one forearm on the ground (again, you can choose to do a side plank on your hand instead). With your hips lifted, you can begin to raise your other hand to the ceiling.
Challenge: Try lifting your top leg to the sky, but remember to keep your hips lifted - If lifting a leg compromises your form, keep working with it down while you get stronger in those obliques!
Start in a sitting position. Keep your toes pointed and lift both legs toward the ceiling. Reach your arms straight ahead so your body is in a V-position. Lower both your legs and your arms overhead - just before your whole body hits the ground, reach your fingers back up to touch your feet. As you lower and lift, make sure your core is tight and your lower back is flat on the ground. Try to lift your shoulders off the ground each time your reach up to touch your toes!
Start in a sitting position. With your toes pointed and your legs straight, raise both legs off the ground. Clasp your hands together and - with your legs bent or straight - rotate your torso from side to side, tapping the floor with your hands.
Challenge: Hold your arms out together straight in front of you and tap the floor on each side. With your arms straight, this lengthens the lever and forces your torso to twist more to reach your hands to the floor.
With your back on the ground and your legs up at a 90 degrees, slowly lower your straight legs to the ground. Keep your hands under your glutes for more support. Just before your legs tap the ground, lift them back up. Repeat this while slowing the speed of your legs towards the bottom to feel the burn in your lower abs, then firing them up quickly again. Remember to keep your lower back solid on the ground to avoid back strain.
Challenge: Keep hands straight out from your sides.
With your back flat on the ground and your legs at 90 degrees, lift your hips up off the ground. Be sure to keep your hips and legs in one plane by resisting the momentum from your legs and only lifting with your core.
