5 Essential Balance Exercises

Improve your balance and stability on the bike with this simple routine.

This essential balance routine should be done one to three times per week depending on your riding schedule and needs. Once you are completing the routine with good form, try adding in some variation by closing both eyes during each move – this will further fine-tune your balance and activate your stabilizers.


INSTRUCTION | Stand with your feet shoulder-width apart. As you shift your weight onto one leg, lean forward from the hips and extend a leg behind you. Pitch your body forward until your body forms a “T” shape. Slowly bring in your extended leg, returning to the standing position and then repeat with the other leg. It is a slow, controlled and deliberate movement. Do not rush it. Complete 2 to 4 sets of 10 reps.


INSTRUCTION | From a standing position extend your arms out to your side, place your weight onto one leg and extend the other leg backward as you pivot your upper body forward. With your core tight, twist the hips inwards (towards the stance leg) and then outwards before returning to neutral and then the upright position. Try to keep the neck and spine completely straight. Repeat 3 reps on one leg before switching to the other leg. Aim for 3 sets and focus on form in a slow controlled movement.


INSTRUCTION | With your feet shoulder-width apart and the toes twisted outwards ever so slightly, keep your abs tight and head up. Slowly bend at the knees and drop your hips to lower your body. To counterbalance, hold your arms out in front of you. At the bottom of the exercise, pause briefly then drive from the heels and the hips back to the standing position. Complete 2 to 4 sets of 10 reps.


INSTRUCTION | Stand upright. Lift one leg off of the bosu slowly until your thigh is parallel with the ground. Hold the position for 5 seconds then lower the leg. Repeat with the opposite leg. Extend your arms outwards, tighten your core and pick an item to focus your eyes on in order to assist with concentration. Complete 2 to 4 sets of 10 reps.


INSTRUCTION | Start on all fours. Reach your right arm forward while simultaneously extending your left leg back. Hold for 5 seconds before releasing both your leg and arm back to the start position. Repeat on the other side. That’s 1 rep. Complete 2 to 4 sets of 10 reps.

| KATE SLEGROVA is a personal trainer & cycling coach. @kateslegrova |

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