These 8 Ab Exercises Train the Most Important Core Muscles for Cyclists

1. SINGLE-LEG CRUNCH

Why It Works: Despite the straightforward motion of the bike, your body moves in three directions: forward as you head down the road, vertically as your legs pedal up and down, and laterally as your hips and upper body rock side to side. This exercise builds control that helps you minimize wasted motion.

2. POWER BRIDGE

Why It Works: In addition to stretching the hip flexors, often extremely tight in cyclists, the bridge strengthens the link between your lower back and glutes.

3. HIP EXTENSION
Why It Works: This movement builds backside strength, for added efficiency on the second half of the pedal stroke.

4. FOREARM PLANK

Why It Works: The plank builds the strength and muscular endurance you need to ride powerfully in the drops or in an aero position long after others have surrendered to the top of the handlebar.

5. SIDE PLANK TO THREAD THE NEEDLE

Why It Works: Strong obliques improve your stability in the saddle, letting you take on hairpin corners with more control and speed.

6. SCISSOR KICK

Why It Works: A comprehensive movement that connects key cycling muscles, the kick also builds inner-thigh muscles, which help you achieve hip, knee and forefoot alignment for a proper and efficient pedal stroke.

7. CATAPULT CRUNCH
Why It Works: Contrary to its name, the catapult encourages supreme body control. Avoid using the momentum of the movement and rely on your abdominals for control.

8. BOAT POSE
Why It Works: As with the plank, this pose builds the lower-back stability and core strength needed to remain bent over the handlebar for hours, or to blast up hills without compromising power or speed.

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