The 15-Minute Power Circuit: Core Exercises For Cyclists

You probably know that a strong core is key to riding better. But you may be surprised that there's more to your core than just abs, and that relying on crunches alone won't do the trick. Too many cyclists forget the muscles that cycling neglects—glutes, back, hips, and obliques, says Andy Pruitt, EdD, director of Boulder Center for Sports Medicine in Colorado.

The workout below targets those muscles to create a stable platform for your legs to generate power. (For a total-body workout, add these 6 Key Strength-Builders to your core workout.)

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Your 15-minute power circuit

Complete all the reps indicated, then move on to the next exercise without resting before repeating the circuit. Do the sequence two or three times a week.

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Scorpion: Lie face down with arms out to the sides.

 

Lift your right leg and, twisting your torso, reach it across the back of your body toward your left hand. Return to start and switch sides. Do 10 to 15, alternating legs.

 

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Crank Plank: Get into a side plank, weight on your left forearm and foot, right hand behind your head.

 

Rotate your torso, bringing your right elbow forward and down. Return to start. Do 10 to 15, then switch sides.

 

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Spiderman Push-Up: Assume a plank position.

 

Lower your body toward the floor and bend your right leg out and up toward your elbow. Pause, then return to start. Switch legs. Do 10 to 15, alternating sides.

 

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Tipping Bird: Stand with arms at shoulder height.

 

Bend at the hips while extending your right leg back, until your body forms a T shape. Return to start, then switch sides. That's one rep; do 10.

 

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