Photograph by Getty Images
Sit on the floor while holding a medicine ball (or dumbbell) in both hands, with shoulders relaxed, elbows bent, and arms close to your sides. Place your knees and feet about hip-width apart, heels on the floor, knees bent, and back straight. With a straight back, lean back from the hips until you feel your abs engage. Keeping heels on the floor and arms close to your body, twist from the waist to the left side. Twist back to the center starting position. Twist to the opposite (right) side. Return to the starting position to complete one rep. Continue alternating sides for 10 reps. (Keep weight moderate on this move.)
Why it’s essential: It strengthens your obliques (side torso), which are the muscles that rotate your trunk, or in the case of cycling, minimizing that rotation as your legs pedal up and down. When they’re weak, you are susceptible to too much twisting, which can cause aches and fatigue as well as wasted watts.
Flip Side Snow Angels
Photograph by Matt Rainey
Lie facedown, arms extended at your sides. Squeeze your glutes and slowly lift your feet, chest, and hands no more than six inches off the floor. Sweep your arms overhead and separate your feet. Try to touch your hands above your head. Return to the start position, relaxing your feet, chest, and arms.
Why it’s essential: Targets your entire back to counteract the stretching and weakening effect of all the time cyclists spend sitting in hunched forward position (whether over your handlebars, steering wheel, keyboard, or phone).
Triceps Dip
Photograph by Getty Images
Sit on the edge of a sturdy chair or bench. Place your hands shoulder-width apart on either side of your hips. Slide your rear off the chair, legs extended in front of you. Straighten your arms while keeping your elbows soft. Bend your elbows and lower body toward the floor until your arms are bent 90 degrees. Straighten your arms, return to start, and repeat.
Why it’s essential: Your triceps help prop you up on your handlebars. They can get pretty sore on long rides unless you take steps to keep them strong.
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