What exactly is your core? The core muscles include all the muscles of the torso minus your arms and legs. Your core is at the centre of everything you do. On the bike, a weak core is like riding a bike with a cracked frame, energy dissipates. A strong core is the platform that your legs push up against.
I developed a fun round of exercises I call "around the world" that center around some common and not so common movements - grouped together they become "around the world" - you'll see why when you do them. Begin with 2 sets of 12 and increase to 4 sets, after which you can apply the "tabata protocol" of 20 seconds on, 10 seconds off for a total of 8 sets (use the 10 seconds between to move into the next exercise). Twice a week is plenty.
1. Bicycle - begin on your back with a traditional bicycle - hands behind the head, elbows wide (keep your knees bent if your are new to core work). Alternate knees toward opposite shoulder, twisting the torso.
2. Side Plank w/lifts - roll onto one side propped on one elbow, stack legs and feet on top of each other. Lift yourself into side plank pose (if this is too taxing, bend the lower leg and lift yourself up on to the ouside of the knee). The other arm extends towards the ceiling. Execute little lifts towards the ceiling with your hip. (This movement works the entire side facing the floor).
3. Front Plank - support yourself onto your elbows and toes, keep torso parallel to the ground. (Advanced movement - raise one arm or one foot slightly off the ground OR raise opposite arm/foot at the same time) hold for a count of 20 seconds.
4. Side Plank w/lifts - roll onto the other side (see #2).
That's Around the World!
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