Halteübungen zur Kräftigung der Rumpfmuskulatur

There are at least three good reasons why core exercises should be part of any bike-specific workout:
1. Performance: The most powerful legs will not be able to actually transmit all their power onto the pedals, if the center of the body is weak. A strong and solid core is essential to avoid that your leg’s effort is being wasted on useless movements of the upper body. Just as a too soft suspension fork would challenge your strength unnecessarily, a soft and unsolid core makes an efficient power transmission impossible. So, if you don’t want to hit the pedals in vain and blow your leg’s energy for nothing, core training is the key.

2. Posture: Core training helps to avoid lower back and neck pain! A strong, enduring and supporting center of the body helps to maintain a better posture on the bike and thus takes strain off the neck, shoulders and lower back. Strong core muscles stabilize the spine and pelvis, keeping the back relatively flat and avoiding excessive pressure especially on your lower back. Avoiding the slumped down position with an uncomfortably rounded back, you also don’t have to crane your neck as much in order to see where you are actually going.

3. Injury prevention: especially when it comes to rough downhill tracks, well developed supporting core muscles protect your joints by absorbing part of the blows and help you remain balanced and in control of your bike.

 

When sitting on the bike, the legs are working dynamically, while the muscles in the back, chest, belly and shoulders act mostly in a static and stabilizing way. And this is what the exercises of this workout target specifically: The stabilizing function of your core muscles, withstanding any kind of unnecessary and energy blowing compensatory movements of the upper body.
All you need for this workout is a (stop)watch.
As with any workout, don’t forget to warm up first. Give your muscles and joints a chance to get in the right mood, before you start. Reduced risk of injury and a more effective workout will be their way to thank you for your consideration! 🙂

This is how it’s done: Either choose a couple of exercises and integrate them into your workout routine OR do all exercises in a row, one after another.
Start off doing each exercise for 30 seconds and pausing for 30 seconds before advancing to the next.
Shorten the breaks in between the exercises and/or hold the exercises longer, if you feel you can do so without losing a good posture.

Bodyweight core exercise

Elbow side plank

  • lie on your side, resting on your elbow, legs straight
  • position your elbow directly under your shoulder
  • extend your upper arm vertically in the air
  • lift your hips off the floor and keep them in this position
  • seen from above, your body is a straight line from head to feet

Variation:

  • lift your upper leg to the height of your hip
  • keep the leg in line with the upper edge of your hip

 

Bodyweight exercise targeting core and balance

2-or 3 – Point-Plank

 

  • start from plank position, keeping your body in one straight line
  • make sure to avoid a hollow back
  • position your hands underneath your shoulders
  • raise one arm or one leg off the floor, without letting your body tilt to the side
  • shoulders and hips should remain parallel to the floor
  • hold for a second or two, then switch sides

Variation:

  • to make this exercise more challenging, lift one arm and the leg on the other side simultaneously without losing your balance

 

Bodyweight core exercise

Elbow side plank ( on the other side)

 

  • lie on your side, resting on your elbow, legs straight
  • position your elbow directly under your shoulder
  • extend your upper arm vertically in the air
  • lift your hips off the floor and keep them in this position
  • seen from above, your body is a straight line from head to feet

Variation:

  • lift your upper leg to the height of your hip
  • keep the leg in line with the upper edge of your hip

 

This bodyweight exercise works your glutes and hamstrings.

Reverse elbow plank

 

  • lie down on your back, resting on both elbows, fingertips pointing to your feet
  • keep a 90 degree angle between upper arm and forearm
  • create body tension and push your backside off the floor
  • make sure to engage your glutes, tuck your belly button in and keep your pelvis up

Variation:

  • lift one leg off the floor, without letting your hips tilt to the side
  • lower the leg back down and raise the other one

Semi stable side plank with pedaling motions of the upper leg

 

Pedaling elbow side plank

  • lie on your side, resting on your elbow, legs straight
  • position your elbow directly under your shoulder
  • extend your upper arm vertically in the air
  • lift your hips off the floor and keep them in this position
  • seen from above, your body is a straight line from head to feet
  • lift your upper leg to the height of your hip and perform pedaling motions
  • keep the rest of your body as stable as possible

Bodyweight exercise to strengthen back and gluites

Superman

  • lie down on your belly, arms and legs stretched out
  • suck in your belly towards your spine and keep it engaged and strong during the whole exercise
  • now raise your chest, arms and legs off the floor by engaging your hip extensors and the muscles in your upper back
  • hold this position for 30 seconds

Variation:

  • while being in the above described position, move your arms and legs diagonally up and down without touching the floor

Semi stable side plank with pedaling motions of the upper leg

Pedaling elbow side plank (on the other side)

  • lie on your side, resting on your elbow, legs straight
  • position your elbow directly under your shoulder
  • extend your upper arm vertically in the air
  • lift your hips off the floor and keep them in this position
  • seen from above, your body is a straight line from head to feet
  • lift your upper leg to the height of your hip and perform pedaling motions
  • keep the rest of your body as stable as possible

Exercise to strengthen the core muscles on your front

 

Scissors

  • lie down on your back with your arms straight beside you
  • engage your belly muscles, lift your head slightly off the floor
  • lift your legs off the floor and let them cross one another midair
  • make sure to press your lower back into the ground

Variation:

  • the closer to the floor your legs are, the more difficult is this exercise
  • should you have trouble keeping your lower back pressed down, put your hands underneath your bottom. This way your pelvis is slightly tilted and its easier to prevent your lower back from arching upwards

 

this side plank really challenges your core!

Elbow side Plank with crunch

  • lie on your side, resting on your elbow, legs straight
  • position your elbow directly under your shoulder
  • lift your hips off the floor and keep them in this position
  • seen from above, your body is a straight line from head to feet
  • rotate the knee of your upper leg slightly toward the ceiling and extend your arm alongside your ear
  • bring knee and elbow together, while keeping your hip off the floor and keeping the rest of your body as stable as possible
  • extend leg and arm again and repeat

Hip bridge combined with unilateral cycling motions to challenge your stability

Cyclist’s hip-bridge

  • lie on your back with your knees bent and feet on the floor
  • raise your hips by engaging your glutes till shoulders, hip and knees are in one straight line
  • keeping your hip in this position, make pedaling movements with one leg, without letting your hips tilt to the side
  • switch sides after half the time is over

this side plank really challenges your core!

 

Elbow side Plank with crunch (on the other side)

  • lie on your side, resting on your elbow, legs straight
  • position your elbow directly under your shoulder
  • lift your hips off the floor and keep them in this position
  • seen from above, your body is a straight line from head to feet
  • rotate the knee of your upper leg slightly toward the ceiling and extend your arm alongside your ear
  • bring knee and elbow together, while keeping your hip off the floor and keeping the rest of your body as stable as possible
  • extend leg and arm again and repeat

Well done, that’s it! 🙂 Are you up for another round? 🙂

 

Please note: The exercises on this website are physically intense. In order to reduce the risk of injury, you should go through a thorough warm up routine, before beginning any fitness program. Always pay close attention to what your body is telling you! Should you be in pain or feel uncomfortable performing any of these exercises, stop immediately. If you are in doubt or feel insecure, please check with your doctor to determine  if the exercise program is right for your needs.  As with all exercise programs, please use common sense when performing these exercises. Make sure the equipment you use is safe and there is nothing in your surroundings, you could hurt yourself with. By performing any fitness exercises, you are performing them at your own risk. Njoyrides will not be responsible or liable for any injury or harm you sustain as a result of our fitness program or information shared on our website. Thanks for your understanding.
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