This advanced core routine will boost stability, assist power transfer and improve your posture on the bike.
SWISS BALL PUSH UP AND ROLL
Lie with your abdomen on the fitness ball and walk your hands forward on the floor until the ball rests under your shins. Pull your navel in towards your spine, bend your elbows and lower your upper body to the ground. Hold this position for 4 seconds and then push up – don’t lock the elbows at the top. Now, roll the ball in and then back out in a slow and controlled manner. That’s one rep. Start with 3 sets of 6 reps before building from there. TIP Keep the movement slow and controlled.
SWISS BALL SINGLE-LEG PLANK
Your legs should be extended behind you with your feet shoulder-width apart. Tucking your naval towards your spine lift one leg, keep it extended for a moment before curling it up towards your trunk. Now lower it to the ground. Complete 6 repetitions before switching legs. Start with 3 sets of 6 reps and build from there.
SIDE PLANK WITH ROTATION
Clutching the swiss ball between your lower legs, move into the side plank position. Brace your core and reach your top arm to the sky. Now, rotate your trunk and reach under your body while still remaining in the plank position. Return back to the start position with your arm in the air. Complete 8 reps before switching to the other side to complete the set. Complete 3 sets.
SWISS BALL LEG CURL
Lie on your back with your calves resting on a Swiss Ball. Lift your hips off the ground, try form a straight line from your feet to your shoulders. Now bending your legs, slowly roll the ball towards you as you lift your hips a little higher. Keep going until your feet are flat on the ball. Slowly roll the ball back out to your starting position. Start with 3 sets of 8 reps and build from there. TIP Keep the naval tucked towards your spine and your core will do most of the work.
SINGLE-LEG HIP RAISE & SWISS BALL CURLS
Lie on your back with your calves and the backs of your heels resting on a Swiss ball. Lift your hips off the ground, aim for a straight line from your feet to your shoulders. Lift one leg off the ball so that it’s roughly perpendicular to the ground. Bend the working leg to roll the ball in toward you. Roll the ball back to the starting position. Return both legs to the ball. Repeat on the other side. TIP It is important to remember to keep the hips up (off the ground) throughout the set.
Related: Kate’s leg routine
| KATE SLEGROVA is a personal trainer & cycling coach @kateslegrova @pretty_pedal |