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The Best Core Exercises for Cyclists

Core strength and stability is crucial to cycling performance.

As a cyclist, you can spend up to hours a day in the saddle, whether that be out on the road or at the track.

Whilst it’s generally assumed that the lower part of the body pushes the power through the pedals, the core is a key stabiliser and is put under a great deal of stress throughout various training modes and exercises.

Additionally, a weak core is often compensated with the posterior muscle groups - including both the upper, mid and lower parts of the back.

Back pain is a common complaint amongst cyclists and a weak core will only exacerbate back problems.

One of the biggest benefits in having a strong core, and an easily identifiable strong core, is a stable and efficient rider.

Why is it so important to have a strong core?

Having a strong core enables you to:

  • Ride in a straight line
  • Change directional planes
  • Maintain good bike control
  • Pedal efficiently over longer periods of time

In this short video, Mark highlights that the core acts to transmit force on the bike, and suggests static and anti-rotation exercises to increase your on-the-bike performance.

Mark talks through his favourite exercise, 'dead bugs'.

We’ve attached a diagram and how-to chart below to enable you to master this key core exercise! 

Have you experienced differences in performance as a result of completing regular core exercises?

Perhaps you’ve experienced first hand how a weak core can be the cause of back injuries.

If so, we’d love to hear from you, leave us a comment in the box below.  And don't forget to share this with your cycling friends.  Thanks :)