New to Strength Training? Give This Beginner Core Workout a Try
Most of us make cycling a priority because that’s our thing. But strength training is also necessary to improve your performance. Focusing on your core is especially important for better riding because a strong midsection means better balance and control on the bike.
That’s why Noam Tamir, C.S.C.S., CEO and founder of TS Fitness in New York City, put together a beginner ab workout that’s great for cyclists who are new to strength training.
“[These exercises] lend themselves well to beginners because the positions are not advanced, but they can still challenge a person as they build up strength,” Tamir says. “Each one is going to work your core differently—a strong core is essential in performance. Many of the them are also full-body exercises.”
You can do this circuit any time, whether it’s after a ride or other cross-training session or as a standalone core workout.
[Download the All Out Studio App for more amazing at-home workouts!]
How to do it: Complete the circuit in order 3 times through. Perform the amount of reps per exercise as indicated in the instructions below. Perform this workout 2 to 3 times a week.
Bear Crawl Hold With Pelvic Tuck
Start on all fours, placing hands directly underneath shoulders and knees underneath hips; your back should be straight. Draw navel in toward spine, tuck chin, and round your back. Push toes into floor to lift knees off ground slightly. Return to starting position. Repeat. Complete 10 reps total.
Crossbody Crunch
Lie faceup on the floor with hands behind your head, and place fingertips behind your ears, taking care not to pull your head up. With both feet on the ground, knees bent, “hollow out” your core by pressing your lower back into the floor to stabilize your core. Lift your shoulder blades off the ground with your spine staying long, and reach right elbow toward left knee. Lower back down. Repeat. Complete 15 reps per side.
Elevated Plank With Shoulder Tap
Place chair directly in front of you. Start in a high plank position, both hands on top of the seat of the chair. With your body in a straight line and core and glutes engaged the entire time, lift right hand up and tap left shoulder. Return to starting position. Then bring left hand up and tap right shoulder. Repeat. Complete 10 reps per side.
Modified Side Plank With Hip Lift
Lie on your left side with your left leg bent underneath you and your right leg extended straight out. Place left forearm on ground to stabilize and reach right arm up toward sky. Engaging your core, lift your hips, then lower back down again to starting position. Repeat. Complete 10 reps per side.
Forearm Plank With Alternating Knee Tap
Start in a forearm plank position with elbows under shoulders, forearms and hands on the floor, back straight, and abs tight. Bend left knee so it drops down to touch the ground, then extend it so you are back in starting position. Bend right knee so it drops down to touch the ground, then extend it so you are back in starting position. Repeat. Complete 10 reps per side.
[WATCH] Next, Try These Workouts:
You Might Also Like