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Increasing Core Strength, Part 1
Resistance Training for Endurance Cyclists
by Dan Kehlenbach & John Hughes
- Resistance training overview [ Part 1 | Part 2 ]
- Increasing core strength [ Part 1 | Part 2 ]
- Developing leg strength [ Part 1 | Part 2 ]
- Improving muscle balance [ Part 1 | Part 2 ]
- Strengthening connective tissues [ Part 1 | Part 2 ]
- Improving upper body endurance [ Part 1 | Part 2 ]
Increasing Core Strength
The following abdominal exercises progress in difficulty. When you can do 100 pelvic tilts under control, then move on to bent leg raises. For more information, see Lulu Weschler's article in the March, 2002, UltraCycling "Low Back, pt. 3", pp. 32-26. Back issues
Pelvic tilts: Lie on your back with your knees bent, feet flat on floor and hands at your side. Arch your back slightly so that lower back is about an inch off the floor. Flatten your back against the floor, imagining you are crushing an ant, and hold for a few seconds. Repeat 100 times.
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Bent leg raises: Lie on your back with your knees bent about 90 degrees and feet flat on the floor. Tighten your abs and back muscles so your back is flat against the floor (a pelvic tilt). While holding your back flat, slowly raise your right foot off the floor about 6", and lower without moving your back. Three sets of 10 reps with each foot.
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Straight leg raises: Lie on your back with your left knee bent about 90 degrees and foot flat on the floor. Extend your right leg along the floor, toes pointed at the ceiling. Tighten your abs and back muscles so your back is flat against the floor (a pelvic tilt). Slowly raise your right foot off the floor about 6", and lower without moving your back. Three sets of 10 reps with each foot.
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Similarly, master the lying back extensions before progressing to the kneeling back extensions.
Lying back extensions: Start by lying on your stomach on the floor, arms extended along the floor above your head. Tighten your abs and back, so that your pelvis is in neutral and doesn't move. Raise right arm and left leg until slightly off the floor, hold 3-5 seconds and lower. Raise your left arm and right leg, hold, and lower. Three sets of 12 to 20 reps.
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Kneeling back extensions: Start with your hands and knees on the floor. Tighten your abs and back, so that your pelvis is in neutral and doesn't move. Raise right arm and left leg until almost parallel with the floor, hold 3-5 seconds and lower. Raise your left arm and right leg, hold, and lower. Three sets of 12 to 20 reps.
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