8 Best Core Exercises for Cycling (Beginner Friendly)

Core Exercises for Cycling

My steepest learning curve on the bike was when I bought a used Felt triathlon bike on Facebook Marketplace.

I couldn’t couldn’t wait to ride it. The only problem was that I had never ridden a triathlon bike, and I had never used anything except flat pedals.

After I got the bike home, I let it sit for a few days. I cleaned it up, fiddled with the saddle height, took pictures of it—you know, everything except ride it.

Finally, I knew I had to suck it up and try riding it in the real world.

Within a few minutes of getting my cleats clipped into the pedals, I was cruising.

I was going so much faster than I had ever been on a bike—so fast, in fact, that the bike began to wobble.

I had never been in an aero position on the bike (that far-forward hunched position triathlon bikes are known for), so I struggled to keep the bike moving in a straight line as my body began to sway side-to-side.

I braced my core to help stabilize the bike.

It worked, and my ride began to smooth, but I struggled to maintain core stability throughout the rest of the ride.

I was shocked at how much engagement I needed from my core and lower back muscles to keep the bike moving straight.

As I progressed in my cycling experience, I began including specific core training movements into my athletic training routine.

The combination of improving my weak core and more time in the saddle finally produced some results.

Week by week, my rides got a little longer. They got a little more comfortable.

Below I cover why a strong core is a must for cyclists. Then, I’ll go over some simple core exercises you can include in your strength training routine.

Core Strength & Performance

I began to study cycling from a performance standpoint. I knew that down the road (no pun intended), I wanted to coach triathletes and cyclists, so I needed to understand the mechanics of the sport beyond simply having a more comfortable ride.

Here’s why, as a cyclist, core strength is essential to performance.

Core strength is crucial to cycling performance because it provides the stability needed to maintain proper posture and control on the bike. A strong core helps you efficiently transfer power from your legs to the pedals. Cycling is all about power output and muscular endurance. If you can’t generate as much power because you’re swaying, you’ll lose out on total power production. A solid core can improve your pedaling efficiency and overall speed.

Having a strong core also reduces the risk of injury by supporting your lower back and helping you maintain balance during climbs, descents, and turns. That’s why several of the exercises below are included: they work the deep muscles of the core as well as the erector spinae or lower back.

Core Muscles and Cycling

The core muscles play a pivotal role in cycling performance, providing stability, power, and endurance.

Rectus Abdominis (Front of the Abdomen): Often called the “six-pack,” this muscle helps stabilize the pelvis during the pedal stroke, preventing excessive tilting. It also assists in maintaining an aerodynamic position on the bike, keeps your torso stable, especially when in a tucked position, and supports the lower back.

Obliques (Sides of the Abdomen): The external and internal obliques work to stabilize the spine and rotate the torso. These muscles help maintain balance and stability during turns and when riding on uneven terrain. They also assist in lateral movements and help control side-to-side motion, especially during sprinting or standing climbs.

Transverse Abdominis (Deep Core Muscle): This is the deepest core muscle, wrapping around the spine and abdomen like a corset. It’s crucial for trunk stability and maintaining intra-abdominal pressure. It provides deep core stability, maintaining a strong and steady position on the bike, especially during long rides or when tackling rough terrain.

Erector Spinae (Lower Back): This group of muscles runs along the spine and extends and stabilizes the back. The erector spinae supports the spine and maintains posture, particularly when in an aggressive riding position. Strong erector spinae muscles prevent lower back pain during long rides.

Multifidus (Deep Spinal Muscle): These small muscles stabilize individual spinal segments. They are critical in maintaining spinal stability, helping absorb shock, and maintaining proper spine alignment while cycling.

Diaphragm (Primary Breathing Muscle): The diaphragm controls breathing, which is important for endurance and performance. Efficient breathing facilitated by a muscular diaphragm ensures optimal oxygen delivery to working muscles, which is vital during intense cycling efforts.

Gluteus Maximus and Medius (Buttocks): While technically part of the hip, these muscles contribute to core stability and power generation. The glutes help stabilize the pelvis and generate power during the downstroke while supporting hip stability to maintain efficient pedal strokes.

Hip Flexors (Iliopsoas): These muscles connect the lower spine and pelvis to the femur and are responsible for flexing the hip. They play a important role in lifting the pedal during the upstroke, maintaining a smooth and efficient pedal motion.

Core Exercises

Below I include three types of core exercises to give you several options to chose from. Each type serves a different purpose.

Core exercises like Russian Twist help train the rotational function of the core.

Core exercises like planks can contribute to greater core stability.

Finally, core exercise like bird dogs and suit case deadlifts, help work the erector spinae muscles of the low back.

Russian Twists

Russian twists target the abdominals and obliques.

How to Do Russian Twists

Sit on the floor with your knees bent, holding a medicine ball or kettlebell with both hands.
Lean back slightly, engaging your core so your feet come off the ground.
Twist your torso to one side, then the other, tapping the medicine ball on the ground each time.

Planks

The standard plank is the original core strength workout. Planks are isometric holds completed for time. They are easy to program for progressive overload by adding a few seconds to your total plank time every time you do them.

How to do Low Planks

Get on the ground and lay flat on your stomach.
Place your hands in front of you. Push your body up so that you are resting on your forearms. Place your toes on the ground, with your heels facing away from you.
Keep your spine aligned and your eyes focused on the ground in front of you.
Keep your abs tight, and don’t let your lower back dip.
Imagine the ground is pushing you through your elbows to keep your body up.
Maintain this static position.

Bird Dogs

Bird dogs are a lower back exercise you can do to improve strength and stability.

How to Do Bird Dogs

Get into a quadruped position (tabletop) with your hands and knees on the ground.
Extend your right arm forward and your left leg backward.
Briefly hold the position, then reverse the movement to return to the starting position.
Alternate each rep with the right arm, left leg, and left arm, right leg.

Supermans

A few reps are all you need for this exercise, which will improve your lower back strength and help develop good posture.

How to Do Supermans

Start on the ground, lying face down. Extend your arms past your head.
Raise your arms and legs up off the ground. Lift your chest and knees off the ground as high as you can.
Hold the position as long as you can. Lower your arms and legs back to the ground, then repeat.

Dumbbell Suit Case Deadlifts

The suitcase deadlift is an excellent alternative to the traditional deadlift when using dumbbells. It allows you to develop a strong and stable core, requiring less weight than a barbell deadlift.

How to Do Dumbbell Suit Case Deadlifts

Place two dumbbells on the ground beside each of your feet.
Stand with your feet hip-width apart.
Bend your knees slightly, and then hinge your hips back.
Imagine you’re picking up a suitcase from the ground. Grab one dumbbell/kettlebell with each hand, keeping your back straight.
Now, stand up. Once you’re standing tall, slowly lower the dumbbells to the ground.

Hyperextensions

Hyperextensions require access to a Roman chair or Glute Hamstring Developer (GHD).

How to Do Hyperextensions

Start by placing your heels under the support bar of the Roman chair. Ensure the upper support is set at your hips.
Hold a dumbbell to your chest with both hands. Engage your lats to keep the dumbbell in place.
Lower yourself toward the ground. Stop before your back begins to round.
Lift your truck until your body is parallel to the ground.
Your body should form an upright plank position. Pause and squeeze your glutes before starting the next rep.
Ensure you maintain good form throughout the exercise. Keep a tight core to prevent swaying, and don’t allow your body to swing down.

Pallof Press

The Pallof Press is a surprisingly challenging core exercise that works the abdominals and obliques.

How to Do the Pallof Press

Attach a resistance band or cable at chest height to a sturdy anchor. Stand sideways to the anchor, holding the handle or band with both hands at your chest, feet shoulder-width apart.
Step away from the anchor to create tension in the band or cable. Engage your core, keep your chest up, and ensure your body is square, with your shoulders and hips facing forward.
Extend your arms straight out in front of you, keeping them parallel to the floor. Resist the band or cable’s pull, ensuring your torso stays still and doesn’t rotate.
Hold the extended position briefly, then slowly bring your hands back to your chest, maintaining control. Complete the desired number of repetitions, then switch sides.

Side Planks

Side planks are one of the best core exercises for developing abs and obliques.

How to Do Side Planks

Start in a push-up position.
Raise your right arm off the ground.
Extend your arm over your rib cage with your fingertips pointing toward the ceiling.
Hold the position.

Core Exercises for Cycling Wrap Up

As crucial as leg strength is to cycling, it’s not the only thing. Your entire core plays a significant role in efficient cycling. These are only a few of the dozens of options you have when it comes to core strength exercises.

8 Best Core Exercises for Cycling (Beginner Friendly)

Table of Contents

Core Strength & Performance

Here’s why, as a cyclist, core strength is essential to performance.

Core Muscles and Cycling

Core Exercises