Training & Nutrition - Can someone recommend some cycling specific core exercises?

I've searched and read a lot and there seems to be as many different core exercises for cyclists recommended as there are folks writing articles about it. But I have to imagine that there are 4-6 basic exercises that would cover 95% of what the average cyclist would need to do to build good, on-bike core strength.

Planks and crunches seem to be universal favorites, anything beyond that someone would care to recommend? Links to something basicc and effective would be appreciated as well. Thanks.

http://www.bicycling.com/article/0,6610,s1-4-20-15681-1,00.html

One exercise I do that I've not seen mentioned elsewhere, is back crunches. I use a long-bar with 35-50 lbs on it as an anchor. I lay face-down on the workout mat, slide my ankles under the bar, then do 3 sets of back crunches as part of my regular routine. Helps a bit with lower back strength for me.

hanging leg lifts
http://www.youtube.com/watch?v=8N_11m5DbSU

i wouldnt go AS high as this guy, and do it with more intensity. not only will your abs hurt but right below your waist line will start getting ripped if you have low BF. do like 3 sets of 20

hanging leg lifts
http://www.youtube.com/watch?v=8N_11m5DbSU

i wouldnt go AS high as this guy, and do it with more intensity. not only will your abs hurt but right below your waist line will start getting ripped if you have low BF. do like 3 sets of 20

+1, this is the key ab exercise. However, be warned it is really tough. I started seriously working on my core about 4 years ago for climbing. i am 49 now and of all core wrk i do, this is the best. I modify as follows:

1. Hang from rings instead of a fixed bar - more focused.
2. I use straight leg raises, bring them up to either parallel or past parallel to 120 degrees or so. The way the vid shows is a good way to start though.
3. I've worked up to three sets - the first is 15 reps with a 1-count hold at the top, second I go out to each side and third I go to a static hold for 15-30 secs.
4. Do them slower than in the vid - the key is being very controlled.

I have always thought i had a pretty strong core, until I started bouldering. Than I saw what a strong core really is. I've gone from barely being able to do 5 reps to seriously working on executing a Front Lever (almost there, without the pullups): http://www.youtube.com/watch?v=SFicccDgjUI

Thanks much all.

Concenring the hanging leg lifts, I think my Soloflex's bar will go high enough to do these. I can probably do back crunches on it too with some creative setup of the machine.

Thanks again, will give it a shot.

One word of caution about hanging knee raises, learn to do them correctly or you risk seriously injuring your back.

A just recently read a survey that was conducted with gym trainers, the most common response for the quesstion, "which excercises do you most commonly see done incorrectly?", was in fact knee raises. Quite a few people have incorrect form while doing these and are risking injury by using the incorrect muscles.

I'd agree that you'll cover most of your ground, at first, with crunches, planks, and back extensions. Once these become easy, they get annoying to do. So, there are lots of variations to challenge you.

"bird dogs" are good.

http://www.youtube.com/watch?v=cAqZnu-lEhg

One word of caution about hanging knee raises, learn to do them correctly or you risk seriously injuring your back.

A just recently read a survey that was conducted with gym trainers, the most common response for the quesstion, "which excercises do you most commonly see done incorrectly?", was in fact knee raises. Quite a few people have incorrect form while doing these and are risking injury by using the incorrect muscles.

Good advice, thanks for adding that.

For many years I've been doing high-rep, high weight work on a machine similar to this:
http://www.ab-core-and-stomach-exercises.com/back-exercise-machine.html
followed by high-rep squats (great for the back)
followed by bent-leg situps to failure: http://www.hyperstrike.com/Bent-Leg-Sit-up-Exercise-1284.aspx
These are all cycling-specific exercises, in that they exercise the body in a manner and range of motion similar to cycling.

push ups
tri dips
sit ups
scissor kicks
pedal plank
the plank
side plank
bird dog

youtube them for examples. later.

I have an exercise that is a variation of The Plank that really killed me the first few times that I tried it. I don't know what it's called, but this is how you do it.

1.) Get down into raised push up position.

2.) Pick up one hand and position it 12 inches in front of you, make sure to keep your back straight.

3.) Slowly stick your butt in the air as high as you can stretch, and then slowly return to the starting position. Do 12-15 reps, than switch the hand which is extended out in front of you and complete another 12-15 reps. In all you should do a total of three sets of reps with each hand.

It might not feel like much when you're doing them. The next day you will feel it though.

*********************

There is another one that I do which is a variation of leg raises.

1.) Lay flat on your back with your legs and arms arranged so that they form an X.

2.) Raise your arms and legs approximately 8" off of the floor and hold them there. Your arms and legs should be arranged in such a manor that your right arm should be in a straight line with your left leg. And your left arm should form a straight line with your right leg.

3.) While keeping your left arm and both legs approximately 8" off of the floor, lift your right arm until it is straight in front of you, than lower to the starting position. Do a set of 5 reps, than switch to the left arm.

4.) After you've finished with both arms, repeat with your legs. Bring each leg up until it is straight out in front of you. Your foot should be over your pelvis at that point.

5.) Do 3 sets of 5 reps for each limb, remember to keep the limbs that you're not raising 8" off of the floor.


Both work specifically the ab region.

^^^^ oh yeah the are some great variations of the plank that really work the core. once you get solid at holding the plank for a minute then start raising a foot off the ground slightly for half that time. later.

Pilates.

I don't believe as much in those hanging leg lifts, primarily because people tend to use their hip flexors way too much. The hip flexors are NOT part of your core- yet all that leg swinging does nothing to develop the abs (or nearly next to nothing). The most effective ab exercise is the bicycle, when performed correctly, since it works all three of the abdominal muscle groups.

Once you've got the ab exercises down, start considering exercises for the core training. Core involves quite a bit of ab work and will help to strengthen the other core muscles that are detrimental to maintaining/developing/strengthening/lengthening the core muscles: abs, spinal (erector spinae), inner and outer thighs (adductor/abductor muscles), glutes, quadriceps, and hamstrings. A classical pilates class will focus on these exercises and make you a lot stronger in the core, which will only increase your cycling performance.

koffee

Thanks again folks for all the suggestions. Today I'm sittng down and coming up with a 4-6 exercise regimen that I hope to be able to follow daily...starting slow of course. What I think I'm starting with:

1) Plank
2) Back Extensions (either on a ball or on my Soloflex if I can figure out how to setup the machine to do them)
3) Inclined sit-ups (on the Soloflex)
http://soloflex.com/wp-content/uploads/inclinesitup-image.jpg
4) Roman chair situps (on the Soloflex)
http://soloflex.com/wp-content/uploads/romainchair-image.jpg
5) Leg bends (on the Soloflex, will approximate the hanging leg lifts)
http://soloflex.com/wp-content/uploads/legbend-image.jpg

Thanks again for the tips, I'm going to run through them all to come up with a number of reps and sets to start with.

Once I get into a routine with the core exercises I'm going to start some upper body.

The best thing I've found is to switch out my office chair for an exercise ball. It has dramatically improved my posture and my core strength. I can never sit still on it, so my core muscles are always flexing in different ways to keep me balanced. Actually, I can sit still on it, but that's no fun, so I bounce or sway side to side or front to back or roll the ball in a circle underneath me. It's one of the best changes I've ever made.

+I have always thought i had a pretty strong core, until I started bouldering. Than I saw what a strong core really is. I've gone from barely being able to do 5 reps to seriously working on executing a Front Lever (almost there, without the pullups): http://www.youtube.com/watch?v=SFicccDgjUI


wow, that is hard core (pun intended)

Thanks for all the good information

Get a medicine ball and do the crunch exercise, this is the safest and one of the best core exercises you can do. The other ones its really easy to hurt your back if you don't do it the right way

Thanks again folks for all the suggestions. Today I'm sittng down and coming up with a 4-6 exercise regimen that I hope to be able to follow daily...starting slow of course. What I think I'm starting with:

1) Plank
2) Back Extensions (either on a ball or on my Soloflex if I can figure out how to setup the machine to do them)
3) Inclined sit-ups (on the Soloflex)
http://soloflex.com/wp-content/uploads/inclinesitup-image.jpg
4) Roman chair situps (on the Soloflex)
http://soloflex.com/wp-content/uploads/romainchair-image.jpg
5) Leg bends (on the Soloflex, will approximate the hanging leg lifts)
http://soloflex.com/wp-content/uploads/legbend-image.jpg

Thanks again for the tips, I'm going to run through them all to come up with a number of reps and sets to start with.

Once I get into a routine with the core exercises I'm going to start some upper body.

You don't want to anchor your legs or feet (if I am seeing the pictures right). That fires off big muscle groups like the hip flexors. Getting to the abs / core needs more isolated and subtle movements.

When are you guys doing these exercises? After hitting the bike/trainer or before/after bed?

I should just start doing them in my cube, the looks I'd get would be priceless.

I do them after my rides about 4-5 times a week

The best thing I've found is to switch out my office chair for an exercise ball. It has dramatically improved my posture and my core strength.

Cool idea! Thanks!

Can someone recommend some "cycling" specific core exercises?

No such thing.

Hit the abs just like bodybuilders hit theres, like soccer players hit theres etc... I'm sure you have got your exercises, your routine, remember to strengthen the lower back & obliques.