There’s no doubt that Indoor Cycling is an incredible cardiovascular workout. There are in fact countless documented benefits to consistent cardio exercise that include increases in Energy and Productivity and even improved Learning and Memory. That’s right – Spinning can turn you into an unstoppable Success Machine! I’m addicted. I absolutely love Spinning. And part of the reason I started teaching was to share my enthusiasm for Spinning with you! Oh, and because I get to play the music I want to hear:)
But, I recently injured my trapezius quite badly, and then a couple of weeks ago I completely cramped up during a ride. I’ve realized that I need to do more than just Spinning to achieve all around fitness (and happiness!) So, I am designing a Rider-Friendly Workout that you can execute 2 or 3 times a week to prevent future injury and ratchet up your all around fitness.
Next to Cardio – the most important area of fitness is undoubtedly your Core. So, first up, here are the 5 Core exercises that I recommend you add to your weekly exercise regime, to increase your Stability and Power on the bike, both seated and standing.
These exercises mainly target your Abs and Obliques. Google them to see illustrations – I’ll attempt to describe below:
1. The Plank. The starting point to increase core strength and stability.
- Face down, forearms and toes holding you off the floor
- Straight line, contract your abs, glutes and hold for 30 secs
- 3 -5 Sets
2. Side Plank. See it here.
3. Bicycle Crunch: Targets Abs
- Lie down, press your lower back into floor
- Raise your knees to 45 Degrees
- Hold your head gently, start pedaling
- Alternately touch your elbows to the opposite knee as you twist back and forth
- 3 sets of 15 reps each side
4. Captain’s Chair Crunch or Vertical Knee Raise. Targets Lower Abs
- Find the Captain’s Chair Machine in the Gym! (Knees dangle – bodyweight supported by forearms)
- Gently lift your knees toward your chest, return to dangling
- Keep movement controlled throughout range of motion
- 3 sets of 10-15 reps
5. Bridge: Great for Hip Flexors, Glutes and Lower Back
- Lie on your back as if you were going to do a sit up: knees up, feet flat on floor
- Lift hips by driving heels into ground, contracting hamstrings, glutes
- Shoulders on ground, hold for 10 seconds
- Repeat 5-10 times