How to build core strength?

[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!

[LBTC]

core is definitely essential for fast and comfortable riding! In the off-season I did kickboxing this year. best core strength and overall muscle strength I've ever had. In previous years I've done weights, but can't always be motivated to keep doin them, and have done yoga. This year, the KB schedule was pretty steep - three nights a week, so yoga slipped a bit to in between KB classes.....I think I've missed a bit on flexibility and overall muscle health, but I've gained tons on strength. Sure noticed in last week's KB class that front kick to side kick without putting a foot down, totally integrated the MTB climbing muscles!! That was cool to feel that correlation.

Now that it's riding season I have to get back to my yoga/stretch post-ride routine. things like warrior, pigeon, twists and sometimes one-legged balances if I didn't work tooo hard on the ride. some core practice in those, but not too serious, compared to an ashtanga session(!), probably holding each individual pose for up to 15 seconds, but moving through several that stretch one area differently without resting in between...

I wouldn't be without my exercise ball - use it when I do weights or anything when I work out at home. I totally want to try a BOSU ball! I've seen tons of great exercises to do on them.

totally right, what bike goddess said, the muscles need to get strong. but, wholly, when they get there, and when the cardio from those long rides kicks in, they still look good!! Gotta like it when I get changed into something nice and DH says "WOAH"

namaste,
~T~

[nuthatch]

Gotta like it when I get changed into something nice and DH says "WOAH"

namaste,
~T~

oh, yeah! Looking for that "whoa" too!

[Biking Chick]

oh, yeah! Looking for that "whoa" too!

My goal is to be toned to do justice to a tank top in the LBS that I have my eye one ... the kind with the skinny spaghetti straps and a shelf bra. If I get the look from dh in a sleeveless jersey ... I think that top will definately get a 'whoa'!

[han-grrl]

The ball is a handy tool to have for working core, but i recommend working with a trainer to learn the exercises. Your body is very handy for taking the easy way out and you may not be working the muscles you think you are. Your hip flexors for example connect close to the points where your abs are and although you might feel burning in there, its not your abs but your hip flexors.

my two cents (as always)