How to build core strength?

[neuroticcyclist]

I too recommend Pilates and a ball. It has done amazing things for flexibility (i.e., staying in the drops for a long time) and lower back strength. I supplement that by lifting in the winter and light arms in the summer.

Pilates is hard to learn by yourself, so I recommend a class. Once you know the routine, you can do either half of it after a ride to stretch or the whole thing in 45 mins to an hour on an "off day" and feel better and stronger for it.

There is also a thing called Bosu, but it was WAY too hard for me!

[Bike Goddess]

I need your email address before I can do that. Send it to me via private message from your home page

[nuthatch]

Thanks for asking this question. I know it's kind of been asked before but it's good to see what you guys do individually. My back was just aching like crazy on a ride today (a bit longer than normal) and I was thinking about what kind of routine I could do at home, quickly and without too much special equipment - just make it part of the normal routine like riding and stretching and brushing my teeth. I feel like I'm going to have to shoe-horn it in somewhere timewise.

[Bike Goddess]

Nuthatch- Check your seat height and handlebar height as well. Also when I get home I do a stretch for my back that eases the pain- other than that you'll need to do some strength training (my opinion).

Lay flat on the floor- bring your knees up to your chest- hold about 20 secs. do this 2-3 tiimes and your back should feel much better. Also you can do the same thing except bring one leg up to you knee- stretch and then the other one up. Alternate legs.

I will also stretch on long rides when I take a break. That seems to help as well!

[JanT]

Crunches, and the Swiss Ball. The balls are cheap, around $20 at most sports stores, and they often have exercise diagrams included. Mine even had a short video. I am amazed at how I can feel the muscles in the abdomen tighten, and how good my shoulders and back feel after a few minutes on the ball. If you're like me and don't like to spend alot of money or time "exercising," this is the way to go. I'd rather ride or run for a half-hour than do some exercise routine!

[Raindrop]

Crunches are a great way to increase abdominal muscle strength, but to strengthen core muscles you need to address all the inner and out abdominal, and back muscles. Two that will help you to do that are:

Get into a four point position, on your hands and knees; knees directly under the hips, hands directly under the shoulders. The back should be in a neutral position, chin slightly tucked. Draw your belly button into your backbone without rounding your back, extend your left leg (keeping your hips focused toward the floor) while extening your opposite (right) arm....almost as though someone was pulling on you from each end, hold for a pause, then exhale, and with the next inhale, extend the other leg and opposite arm. Do about 6 - 10 repetitions, slowly and with purpose.

Roll over onto your back. Pull your knees directly above your hips into a 'chair position". Your arms should be extended on the floor next to your hips. Draw your belly botton into your backbone and then do a slight pelvic tilt, which will press your lower back into the floor (keep your shoulders relaxed). Hold that for a pause, relax, and then repeat slowly and while breathing deeply for up to ten repetitions. On the last repetition, hold the backbone pressed into the floor for a count of eight then stretch your legs to one wall the arms to the other.

[neuroticcyclist]

Both of those are good exercises. Make sure (and Pilates will tell you this) to keep the stomach in when you do the exercise. That protects the back.

The most simple pilates stretch/abs I do after riding and it helps. It sounds stupid, but you lie on your back with hands over your head and legs should width apart, toes NOT pointed but feet flexed. Sucking stomach in, pull yourself seated slowly, pause for a half-second on top and, keeping feet flexed, gently go as far forward as you can feeling the hamstring stretch, hold a second and slowly go all the way down, sucking stomach in. The gentle rollup of the back through the situp (with the feet in that position) gives a core ab workout (nothing too hard after a ride) and moves through to stretch the legs. I find that it stretches the legs, back, etc. Typically, as with all Pilates exercises, you only to 5 or 6 of them. Sounds stupid, but they add up to be very effective!