When you see ambitious cyclists with a bare upper body, it often becomes clear that their strengths lie elsewhere. If you only train on the bike, you become one-sided: strong legs, excellent endurance - but when it comes to core strength, many a housewife who lifts laundry baskets every day could rival some cyclists.
For our exercises, we recommend three 10-second holds at the beginning, gradually increasing to five 30-second holds; for dynamic exercises, 10 to 15 repetitions in two to three sets. It is best to plan three 30-minute workouts per week. And - important for all exercises: Activate your abdominal muscles, pull your belly button towards your spine, keep your ribcage together and tighten your pelvic floor! Perform the movements slowly and in a controlled manner.
All exercises are also available as PDF downloads below.
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Downloads:
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