Abdominal Workout For Cycling - Another Option

To improve the stamina, flexibility, control and balance during cycling, the cyclist has to undergo ten drills for core strength workout. Placing his feet flat on the ground, he should execute crunch motions followed by his legs turned at 90 degrees above the ground. He should perform reverse crunch by holding his legs in 90 degrees crunch position. At the half-way position of a normal crunch, he should spread his legs farther from his abdominals and move inwards and repeat this exercise.

In a normal crunch position, he should straighten his bent leg 3 inches off the ground from the 90 degrees, alternatively. He should place his left ankle on his right knee and crunch to the left. This exercise is to be repeated with the right ankle on his left foot. He should lie down on his back, move his legs in a circular motion like pedaling the cycle. He should maintain the abdominal crunch and move his torso to the sides, rhythmic with his leg movements. The cyclist should lie down flat on his back, crossing one leg below the other looking like 4 and crunching his abdomen on the side of the crossed leg. He should repeat this abdominal workout with the other leg.

Triceps extensions of the arms improve the cyclist's ability to control the handle bar during cycling. The cyclist holds the bar bell or a light weighted object with his bent arms at the back of his head and moves the weight up and down for 2 sets of 15 repetitions. For extraordinary biceps curls, the cyclist catches a barbell in each hand and stands with the palms directed outwards. He curls the barbell up and down with one arm bent at elbow and alternates the movement with the other arm. This exercise is done in 2 sets for 15 repetitions with both arms.

Exercises on dip bars help the cyclist develop biceps and triceps of his arms. This is also an abdominal workout. It also improves the shoulder muscles. The cyclist should stand in the gap between the parallel/dip bars and lift himself up with his both hands straightened on each bar. Now, he should remain suspended in air with his legs at 90 degrees and lower his body and reach a position where his arms are also bent at 90 degrees. These movements are taken up in 2 sets for 10 repetitions. The cyclist should perform pushups to develop his back and shoulder muscles. He should vary his hand position after each group of activity to exercise different muscles. Initially, he should keep his hands far apart followed by normal position of the hands and for the third set; he can hold his hands closer to each other. Each set of 20 pushups should be repeated three times.

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