People who only train on a bike often lack strength in their core. With appropriate exercises, considerable progress can be made with just three to four training sessions per week. Pain should soon be a thing of the past, the risk of injury is reduced and performance on the bike can also benefit considerably.
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1. lie on your back and bend your legs; your feet are shoulder-width apart and your arms are at your sides. Tighten your abdominal muscles and slowly lift your bottom off the floor until your hips are fully extended and form a line with your thighs and back (see picture for end position). Lower your buttocks again, but only so far that they do not touch the floor. Repeat one pelvic lowering and one pelvic extension in three sets.
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(Photos: Daniel Simon)
