Training & Nutrition - Help with the core

Hi guys and gals,

This last summer, I really took to cycling. Now that I have had a few months off, I'm out of shape. I'm looking for some basic core muscle exercises that don't take much time due to school work. Can you guys give me any advice as to what exercises I should be doing, where I should be looking, any good books, etc?

Thanks in advance

If you are really serious about improving your core strength and power:

www.cyclo-core.com

If you are really serious about improving your core strength and power:

www.cyclo-core.com

I have both core and zen, and they're great.

push ups, tri dips, various crunches, the plank, the bird dog, scissors kicks, twice a week done at home.

you are welcome. later.

Stability Ball / Bosu Ball

Just started using these in December at the gym and they take typical exercises to another level. Now, when I do any exercise (push ups, dumbell flies, shoulder press, lunges, sit-ups, etc.) there is a whole other dimension to the exercise as I have to use all my core muscles to simply keep from falling over as the moving weights are constantly changing the center of gravity and causing my core to again have to adjust.

Plenty of exercise can be found with a quick internet search.

Another vote for cyclo-core and cyclo-zen.

I find that bike riding generally helps with bike riding. u should try it

U want core strength ? then learn to bunny hop stuff, jump up and down picnic tables.
yes on a road bike if u have one. or hop up and down staircases.

that will build up the core definitely, and it is more fun.

balance and power. win win

Check out the bodyweight exercises in www.beastskills.com

Many of these exercises build phenominal core and general full body strength.

find someone who will throw around a medicine ball with you. that is insane fun. throw that sucker
hard and catch it, works ALL systems.

far more fun than anything except biking

ok thanks for all the great advice guys.

Thanks for displaying your workout. I'll definitely try to incorporate some of that.

Is the cyclo-core system really that good? What all do you get for the large price tag? Is it a full DVD with many different exercises or is it 60 minutes of video, 50 of which is showing you how to do it or telling you to take a break?

As far as the stability ball goes, whats the learning curve? I've always been a little intimidated by them.

Medicine ball would be fun. I forgot about that. Thanks!

As far as the stability ball goes, whats the learning curve? I've always been a little intimidated by them.


Yeah, I was the same way. A trainer at my gym showed me a set of chest/arm exercises (push-ups really) and everything else I've picked up by watching other people, looking on-line, and just trying things.

I think that if you are doing body-weight only exercises, about the worst that will happen is you'll fall flat on your face (at least that was my experience....I don't think anyone saw me). When I add exercises with dumbbells, I will first try it with a very low weight just to get the feel. For example, I was doing flies and incline flies on a bench with 35-50 lb dumbbells. I first did it on a stability ball with 10 lb weights to figure out the balance thing. Where I can tell the ball is working is that I am now doing sets with only 20-25 lb weights. My arms/chest are fine but I can really feel things (in a good way) across my abs, sides and down to my legs.

I think the learning curve is pretty quick. Simple things can make a big difference. If you've been doing a bridge or sit-ups with two feet on the ground, give it a try with only one foot on the ground. Holy! what a difference.

I did this core exercise program for biking that I stumbled on in online Bicycle Magazine---just printed it out without having to buy anything.

http://www.bicycling.com/article/1,6610,s1-4-20-15681-2,00.html

I made a mistake the way I did number four, the plank however. :( When I was doing the plank, I would put the weight of my body on my forearms on the floor with no padding underneath, and I ended up crushing part of the Ulnar nerve in my left arm. I have had limited feeling in my left pinky finger ever since. I am not a heavy guy or anything either.

im telling ya you should get a bike and beat the snot out of it learning hops and jumps

just street style, you don't have to wreck and get killed. you will have ripped abs in no time
and better bike control

just sayin....stay on the bike it is win win