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Cyclist Core Strength & Stability Exerci...
1. Sit with your legs parallel and stretched out in front of you. Place your hands behind you with your fingers pointed towards your hips. 2. Press up through your arms and lift your chest up, squeezing your glutes and lifting your hips while pressing your heels into the floor. Continue lifting your pelvis until your body forms a long line from your shoulders to your feet. 3. Without allowing your pelvis to drop, raise your left leg, straightened, in the air. 4. Slowly lower your leg to the floor and switch to the right leg. Repeat on other side.
Side Plank Balance
1. Begin in a plank position. Your arms should be straight with your wrists aligned under your shoulders. 2. Shift your weight onto the outside of your left foot and onto your left arm. Roll to the side, guiding with your hips and bringing your right shoulder back. Stack your right foot on top of the left, squeezing both legs together and straight. 3. Exhale, bring your right arm up to the ceiling, and elongate your body, making a straight line from your head to your heels. Gaze up at your fingertips as you continue to push through your shoulder into the floor, maintaining a strong balance. 4. Keep breathing as you hold the position for 15 to 30 seconds. Release, and then repeat on the other side.
1. Lie on your right side with one arm supporting your torso, aligning the wrist under your shoulder. Place your left arm on top of your left leg. Your legs should be strongly squeezed together in adduction, with legs parallel and feet flexed. Draw your navel towards your spine. 2. Press into the palm of your right hand, and lift your hips off the floor, creating a straight line between your heels and head. 3. Slowly lower your hips, returning to the starting position. Repeat sequence, keeping your legs tight and buttocks squeezed. Repeat on other side.
1. Lying on the mat with your forearms underneath your chest, press your body up into a plank position, lengthening through your heels. 2. Push through your forearms to bring your shoulders up towards the ceiling. With control, lower your shoulders until you feel them coming together in your back. 3. Repeat sequence.
1. Lie prone on the mat with your arms flexed and elbows directly under your shoulders. Lengthen your legs and keep them adducted together. 2. Inhale, drawing your navel in towards your spine. Exhale, bending one knee. Point your foot and pulse your bent leg eight times. 3. Exhale, then flex your foot and pulse an additional eight times. 4. Inhale, straightening your bent leg on the mat next to the other leg. Exhale, bending your opposite leg, and repeat. 5. Repeat the entire sequence six to eight times.
Unilateral Leg Raise
1. Lie on your back with both legs extended and your spine in a imprinted position so that your lower back touches the floor. 2. With your hands placed on your hamstrings just below the knee, extend and straighten your left leg towards the ceiling. 3. Point both feet, and hold for 15 to 30 seconds. 4. Switch legs, and repeat on the other side.
1. Sit on the floor. Lean back slightly, bending your knees, and support yourself with your hands behind your hips. 2. Exhale, and lift your feet off the floor as you lean back from your shoulders. Find your balance point between your sit bones and your tailbone. 3. Slowly straighten your legs in front of you so that they form a 45-degree angle with your torso. Extend your arms, and point your toes. 4. Pull your abdominals in towards your spine as they work to keep your balance. Stretch your arms forwards through your fingertips, and elongate the back of your neck. 5. Hold for 10 to 20 seconds.
1. Lie supine on the floor. Lift your legs, head, neck, and shoulders slightly off the floor, being careful not to arch your lower back. Your arms should be raised and parallel to the floor. 2. Pulling your knees in towards your chest, reach your arms forwards to your ankles, so that your torso lifts completely off the floor. 3. Slowly open up, lengthening your legs and lower your torso back to the starting position. 4. Repeat the motion without completely lying down on the mat. Repeat fifteen times for two sets.
Plank Knee Pull-In
1. Start in plank position, with your shoulders directly over your hands, your torso straight and your weight distributed evenly between your arms and legs. 2. Draw your left knee into your chest, flexing the foot while rocking your body forwards over your hands. You should come up on the toes of your right foot. 3. Extend your left knee backwards, rocking the body back, and shifting your weight onto your heel. With your head in between your hands, straighten your right leg and lift it towards the ceiling. Repeat.
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