Specificity: Core strength and stability
Goal: Injury prevention, power
Muscles used: Rectus Abdominus, Transverse Abdominus, Obliques
Equipment: none
This week we'll continue our series on torso/core conditioning exercises with the Bicycle. The bicycle has been shown to be one of the most effective exercises for developing muscles of the core. Remember, the torso or core provides the link between upper and lower body strength and power and including core conditioning in your training will provide you with a more stable platform for that perfect pass and develop the power necessary for the third hit.
Click here for muscles of the core
Start position: Lie flat on the floor with your lower back pressed to the ground. Place your fingertips on the side of your head with your elbows held wide. Bring knees toward your chest at a 90 degree angle.
As you contract your abdominal muscles raise your shoulder blades off the floor and rotate your torso to touch your left elbow to your right knee while straightening your left leg. Repeat on the opposite side by bringing your right elbow to your left knee and straightening your right leg. Continue to alternate sides in a smooth pedaling motion. Remember to keep your breathing even and relaxed throughout the movement and keep your elbows wide to avoid pulling on your neck.
Beginners should perform 1-2 sets of 10 repetitions. Intermediate/Advanced athletes should perform 2-3 sets of 20 repetitions.
Incorporate the Bicycle into your conditioning routine twice per week for best results. Be sure to check out the additional core training exercises in the coming weeks to develop a well balanced conditioning program.
See you on the beach!
Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness
“We’re all athletes. Some of us are just farther along in our training.”
Picture from About.com
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