Good Biking Exercises Part 2

Here's the second set of good biking excises that will help you gain advantage in any pedals cycling endeavour.

The scissors kick exercise is good for the development of the key cycling muscles - the inner and outer thighs, hip flexors and transverse abdominus. In time you will attain hip, knee and foot alignment, the essentials to a proper and efficient pedal stroke. A good pedal stroke will be your edge in every pedals cycling competition you are into. Start off by lying on your back. Then, place your hands, palm down under your lower back. Next, contract your abs and raise your shoulders off the floor. Then, raise your legs 4 inches off the ground. Begin the scissor movement by putting your left leg over your right and vice versa.

Another exercise that's good for your transverse abdominus and obliques is the transverse plank exercise. A strong oblique will help you improve stability in the saddle to have more control and speed while pedals cycling on tight corners. Begin your exercise by lying on your right side with your right elbow under your shoulder. Position your forearm out to maintain stability while stacking your left foot on your right. Carefully lift your hips in such a way that you will have a straight line down your left side and bring your left hand over your head. Lower your hips down again to the floor and make 15 repetitions then you can switch on your left side.

Meanwhile, the ball crunch is a good exercise for your lower back, obliques and transverse abdominus. This will help you gain bodily control to minimize lateral torsion and wasted movement while pedals cycling. To do this exercise, lie on the ball on the middle of your back. Bend your knees to a 90-degree position while keeping your feet flat on the floor. You can then place your hands behind your head, but never pull on your neck. Next, squeeze your stomach toward your spine and lift your back off the ball. Then, make a 15 counts clockwise oval motion and repeat it again counterclockwise.

To improve hip flexors, buttocks and lower back, do the power bridge exercise. This will help you stretch your hip flexors which is usually very stiff while pedals cycling. Start by lying on your back, knees bent with your heels near your buttocks. Then, place your hands to your sides with your palms down. Press your elbows and carefully lift your pelvis upward in a bridge position. Hold your position for 2 seconds and repeat again.

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