Having a strong core is a fundamental part of cycling - It increases your stability and efficiency when on the bike and helps to prevent injury.

Below is a workout I've put together that focusses on strengthening your core. There's no need for weights, as all the exercises are body weight bearing - So you could even carry it out in the front room! 

Simply start by doing each exercise for 20 seconds with a 10 second break between each one. 
Repeat the programme 3 times. 
As strength begins to build increase the length of each exercise by 10 seconds building up to 40 seconds for each one.

Do this programme 1-2 times a week, mixed in with your other strengthening and cardio work, and you'll soon start noticing the benefits!

Cheers, Jim. 

Fantastic for strengthening and mobilising your lower back.  If you can lower your whole body, you get to work the arms and chest as well.

Fantastic for strengthening and mobilising your lower back. 
If you can lower your whole body, you get to work the arms and chest as well.

Really dynamic core exercise. From lying flat on your back and fully stretching out, to grabbing your knees as tight as possible, try keeping your feet off the floor for added difficulty.

Really dynamic core exercise. From lying flat on your back and fully stretching out, to grabbing your knees as tight as possible, try keeping your feet off the floor for added difficulty.

Work hard to keep your hips in-line and if comfortable add a scissor leg lift or a knee lift to work the hip flexors.

Work hard to keep your hips in-line and if comfortable add a scissor leg lift or a knee lift to work the hip flexors.

Great abdominal exercise and involves a torso rotation while holding a bent knee v-sit. Try and reach as far back as possible and pause for a moment.

Great abdominal exercise and involves a torso rotation while holding a bent knee v-sit. Try and reach as far back as possible and pause for a moment.

Really simple abdominal exercise but also works the shoulders, biceps and even the quads. Try lifting one leg up at a time for increased difficulty. 

Really simple abdominal exercise but also works the shoulders, biceps and even the quads. Try lifting one leg up at a time for increased difficulty. 

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