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CORE WORK

A strong core is the foundation of efficient pedalling. These seven exercises build the trunk stability you need to transfer power through the pedals without wasting energy through lateral movement or lower-back fatigue.

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Exercise 1 of 7

Swiss Ball Twists

Rotational core exercise performed on a Swiss ball, building anti-rotation strength that helps maintain a stable pedalling platform through corners and out-of-saddle efforts.

obliquestransverse abdominisrectus abdominis

Instructions

  1. Lie back on a Swiss ball with shoulders and upper back supported, hips bridged up.
  2. Extend your arms straight above your chest with hands clasped together.
  3. Rotate your torso to one side, keeping your hips level and core braced.
  4. Return to centre and rotate to the opposite side.
  5. Maintain a strong hip bridge throughout — do not let the hips drop.
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Exercise 2 of 7

Double Leg Drops

Lower-abdominal exercise that builds the deep core stability needed to maintain an efficient aero position without lower-back fatigue.

lower abdominalship flexorstransverse abdominis

Instructions

  1. Lie flat on your back with both legs extended straight up toward the ceiling.
  2. Press your lower back firmly into the floor.
  3. Slowly lower both legs toward the floor while maintaining a flat lower back.
  4. Stop before your lower back begins to arch off the floor.
  5. Raise legs back to the starting position under control.
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Exercise 3 of 7

Seated Leg Raises

Hip flexor and lower abdominal exercise that reinforces the top of the pedal stroke and builds sustained core endurance for long rides.

lower abdominalship flexors

Instructions

  1. Sit on the edge of a bench or box, gripping the sides for support.
  2. Lean back slightly and extend your legs out in front of you.
  3. Raise both legs up to hip height or above, keeping them straight.
  4. Lower slowly under control without touching the floor.
  5. Maintain an upright torso throughout the movement.
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Exercise 4 of 7

Seated Bicycle Kicks

Dynamic core exercise that mirrors the cycling motion, developing coordination between hip flexors and abdominals while promoting contralateral stability.

rectus abdominisobliqueship flexors

Instructions

  1. Sit on the edge of a bench, lean back slightly and grip the sides.
  2. Lift both feet off the floor.
  3. Perform a pedalling motion — alternating driving one knee toward your chest while extending the other leg.
  4. Keep your core braced and torso as still as possible.
  5. Maintain a controlled tempo throughout.
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Exercise 5 of 7

Resistance Banded Punches

Anti-rotation pressing exercise using a resistance band, building the trunk stability required to transfer power efficiently through the pedals without energy leaks.

transverse abdominisobliquesanterior deltoidserratus anterior

Instructions

  1. Attach a resistance band at chest height to a fixed point.
  2. Stand side-on to the anchor with the band in both hands at your chest.
  3. Press both arms straight out in front of you, resisting the band pulling you to rotate.
  4. Hold briefly at full extension, then return hands to chest.
  5. Complete all reps on one side before switching.
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Exercise 6 of 7

Side Plank with Dips

Lateral core stability exercise targeting the obliques and quadratus lumborum, helping prevent lateral pelvic drop during hard efforts and long climbs.

obliquesquadratus lumborumglute medius

Instructions

  1. Set up in a side plank on your elbow, feet stacked.
  2. Hold your body in a straight line from head to feet.
  3. Lower your hip toward the floor in a controlled dip.
  4. Drive the hip back up past the neutral line, squeezing the obliques at the top.
  5. Keep your top arm on your hip or extended upward for balance.
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Exercise 7 of 7

Russian Twists with Medicine Ball

Weighted rotational core exercise that builds the oblique strength needed for powerful out-of-saddle sprinting and maintaining control on technical descents.

obliquesrectus abdominiship flexors

Instructions

  1. Sit on the floor with knees bent and feet slightly elevated.
  2. Hold a medicine ball at chest height and lean back to roughly 45 degrees.
  3. Rotate your torso to one side, touching or moving the ball toward the floor.
  4. Rotate to the opposite side in a controlled manner.
  5. Keep your feet off the ground throughout for added difficulty.