The strengthening programme for the whole body - especially for the muscles that are neglected by cyclists. Breathe evenly during all exercises (no forced breathing). Hold the tension for one to two breaths during dynamic exercises (with a range of motion) and for three to four breaths during isometric (i.e. static) exercises, or for as long as you can hold the position correctly. You should do the exercises three to four times a week and repeat each exercise three to five times at the beginning and up to ten times later.
1. support your body weight on both toes and forearms while standing on four feet. Raise your pelvis so that your body forms a straight line - pay attention to your body tension! - and lift one leg 20 to 30 centimetres off the floor. Variation: Alternate stretching the diagonal arm forwards.
2. sitting upright on a chair, clasp your knees and tense your lower abdominal area statically against the resistance of your arms. Hold the tension.
(Photos: Daniel Simon)
