Core work  (abdominals’)

 

A very important part of riding the bike and yet it is so often over looked by many coaches. You’re three rest points (bum, feet and hands) on the bike are all linked through the ab area. If this is week, then as Newton pointed out every action has an equal and opposite reaction and this means your body will wobble about as you press on the pedals.

Below is a brief introduction to working on core. Remember to work your lower back as well. 

Swiss ball sizes

 

Height 
Size of balls
1.5m – 1.7m 
55cm
1.72 – 1.85
65cm
1.87 – up  
75cm

 

           

Tips

When your head is unsupported press your tongue to the top of your mouth. This makes the muscles on the front of your neck work giving extra support.

Swiss ball can be used instead of a bench for resistance training.

Keep a natural curve in back at all times

 

Exercise Description Set Advance
Neutral position sitting Sit on ball, toes forward. Flex abs (pull gut towards back). Rest 30 seconds between sets 1.lift one foot off floor2.straight leg

Neutral position

in supine

Lie on floor, legs on ball (pull gut towards back)

3x10

hold for 2 secs

1.Lift hips

2.bring arms to side

3.hold leg in air

Neutral position in prone

Lie with ab on ball. Walk arms out until thigh on ball

Hold for max x 3

1.walk out till feet rest on ball

2. support body by legs and ‘walk’ round in and circle

There are many other exercises using a swiss ball, but they are mainly variations on the above.

Below are a few ideas for ab exercises. I will split them into various sections. I would take two exercises for each area and try to put them into a circuit. The advantage with putting in a circuit is you also develop you ‘cardio shift’ or the body’s ability move blood from one area to another i.e. (legs to arms).

Upper abs

1. Legs on a bench, back on floor. Curl up until shoulders leave floor NO more.

2. Legs straight up in air, reach to touch toes

3. Feet up to bum, again curl shoulders off floor

Mid abs

Real cruchies. Bring knees and body up together at the same time.

  1. Feet on floor, knees @ 90° lift body to just short of vert.
  2. Lie on back push gut into floor. Hold for 5 secs do 15 per set. Try not to shit yourself!

Lower abs

  1. Lie on back, lift legs off floor hold for count of 2 repeat
  2. Hang from bar, lift knees as high as possible. Keep it under control so you don’t swing about.
  3. Flutter kicks

Obloquies


Side bends. Really squeeze the movement.

  1. Alt crunch.  Crunch left elbow to right knee. Right elbow to left knee
  2. Twist. Weights bar over shoulders twist body keeping pelvis facing forward.

Lumber area

  1. Twist. As above, works both areas
  2. Hyperextensions. Either alternat arm and leg or both arms and legs. DO NOT raise back above 30 deg. As this puts pressure on the discs in the spine.
  3. Good mornings. More of a weights exercise, but can be integrated into core work out at home with a small disc or medicine ball.

Do all these exercises under control. The key to strong abs is controlling the movement because at the end of the day that is what you are trying to achieve init?

Leon

© Ocelot Racing