A Really Good Core/Quad/Upper body strengthener

I just figured this out & have been doing it in the gym. It seems to target all the major muscles we use in cycling.

Stand in a comfortable position, feet a little more than hip width apart. Hold a dumbbell, (soup can, the cat, whatever you have) straight out in front of you. Your arms will be making a 90 degree angle to your body. Bend your elbows a tad if you have tendon issues there.

Keeping the normal arch in your lower back, and head slightly up, squat down & come back up. Holding the weight makes your abs engage as well as your shoulder muscles and upper pecs. The squat is good for quads & butt.

To target the outer quads, move your feet together. To target the inner quads, move your feet further apart & point your toes out. Concentrate on those two areas when you squat. Make sure your knees track over your toes. Don't go so low that you lose the arch in your back. Your butt and quads should be pushing you up.

My personal training book will tell you that nothing is better than doing the actual sport - but I think this exercise sure helps!