Core Conditioning - Front and Center

©Aubrey Bryce 2002: Owner; LeCycletique Training

The Importance of the core in Cycling

Many fitness professionals and enthusiasts consider the abdominal muscles and the body’s “core” to be the same thing, but nothing could be further from the truth. While the abdominals are at the center of the body, the core is much more than just abdominals. It is considered by many to be the body’s centre of power. Effective core conditioning promotes injury prevention, proper posture and the ability to perform functional movement in the most efficient manner. Traditional training of the “ABs”, on the other hand, is more often associated with aesthetics (having a “six-pack”). In common vernacular, the ABs is for “show” while the core is for “go”, a basic fashion vs. function comparison.

The core is the musculature of the torso. Included are the muscles of the abdominals, the upper and lower back, and those around the pelvis and shoulders. Core conditioning provides performance improvements in strength, stability, agility, balance and flexibility for the muscles that control the trunk and spine. And because a strong core effectively transfers maximum power to the arms and legs, it is the basis for the minimization, even elimination of risk of injury to all vital parts the skeletal structure.

Therefore, considering the significance of core strength, it is recommended that core conditioning be a part your daily, exercise routine. Individuals seeking to prevent degenerative conditions ranging from the occasional aches and pains to chronic lower back pain, should try to incorporate 10-20 minute exercise sessions at least 3 or 4 times per week into their health regime. Core conditioning is not merely strong core muscles, it is also learning how to use those muscles to facilitate coordinated movement and demonstrate proper posture. Listed below are some sample exercises. Start slowly and gradually increase sets and reps as strength increases.

Core Strengthening Exercises

Exercise 1:

1. Lay face down on the ground. Extend arms in front of you with palms facing down. Legs straight.

2. Raise arms, shoulders and legs off the ground so that hands, arms, shoulders, head, knees and feet are off the ground. Only your stomach, hips and upper thighs should be on the ground. Your lower back muscles should be fully contracted.

3. Hold this position for 10 seconds.

4. Relax by lying fully flat on your stomach again. Drop hands, arms, shoulders, head, legs and feet to the ground. Count to 5.

5. Repeat the first 4 steps twelve more times.

Exercise 2:

1. Lay face down on the ground. Extend arms in front of you touching palms together. Legs straight.

2. Raise your hands, arms, shoulders and head off the ground.

3. Swing your arms out and back, in a breaststroke motion, clapping them lightly behind your back at the waist.

4. Repeat this motion 6 times.

5. Relax for 45 seconds.

6. Repeat the first 5 steps three more times.

Exercise 3:

1. Lay face down on the ground.

2. Arms outstretched (forming a “T” with your torso). Legs fully extended.

3. Position the right leg so that your upper leg (thigh/femur) is parallel to your outstretched arm.

4. Using your right arm, try touching your right ankle with your fingers.

5. Hold the position for 5 seconds.

6. Relax for 2 seconds.

7. Repeat steps 1 through 5 twelve times.

8. Now complete the same movement 12 times for the left side.

Exercise 4:

1. Lie on your back. Arms at your side, palms face down. Legs fully extended.

2. Bend at the waist, pointing toes to the ceiling,

3. Elevate hips and butt as far off the floor as you can without using your arms to assist in the movement.

4. Hold for 5 seconds. Repeat 12 times.

Exercise 5:

1. Lay face down of the ground. Legs straight. Position your hands on the ground under your shoulders as if in preparation to do a push-up.

2. Do a push-up. Your body is now suspended by your arms and toes. Do not bend at the knees or elbows. This is the “4-point” position.

3. Look straight ahead.

4. From the 4-point position, raise your right arm off the ground and point in the direction of your line of sight.

5. Hold for 10 seconds.

6. Return to the 4-point position.

7. Now raise your left arm off the ground and point in the direction of your line of sight.

8. Hold that position for 10 seconds.

9. Return to the 4-point position.

10. Raise your left leg off the ground to body height and hold for 10 seconds.

11. Return to the 4-point position.

12. Raise your right leg off the ground to body height position and hold for 10 seconds.

13. Return to the 4-point position.

14. Now raise your left leg and left arm off the ground and hold for 10 seconds.

15. Return to the 4-point position.

16. Raise your right leg and right arm off of the ground and hold for 10 seconds.

17. Return to the 4-point position.

18. Raise your left arm and right leg off the ground and hold for 10 seconds.

19. Return to the 4-point position.

20. Raise your right arm and left leg off the ground and hold for 10 seconds.

21. Return to the 4-point position.

Exercise 6:

1. Lie on your back. Limbs fully extended. (Palms facing up behind your head) Do not clasp your hands.

2. Raise your legs and entire upper body at the same time such that you meet in a pike (“U” shape) position at a 45-degree angle to the ground.

3. Slowly lower your body and legs back to the ground.

4. Repeat 12 times.

Hint: When doing exercises that are designed to pull your legs and/or your shoulders off the ground, concentrate on contracting the stomach muscles (Abs) so that they are fully engaged in doing all of the work. To ensure that the stomach muscles are isolated, exhale during the contraction phase of the exercise while simultaneously pressing the small of your back into the ground. Additionally, keep your chin raised off your chest.