Having a strong core is essential for stability and performance. Andy Pruitt, EdD, founder of the University of Colorado Sports Medicine and Performance Center (formally the Boulder Center for Sports Medicine) and medical consultant to numerous World Tour cycling teams and riders, stresses the importance of a strong core and good posture to protect your body from injury when exercising. "If you want to minimize health care costs, you should make core strength and flexibility as high a priority as brushing your teeth," Pruitt says. In a perfect world, we all would. (Check out the Big Book of Training for more tips on how to get strong.)
In reality, even the most dedicated athletes sometimes struggle to find the time for core work. So if you've found yourself putting your core on the backburner lately, try these tips to get a little more out of everyday activities—even a little time spent on your posture can go a long way. Whether you're aiming for defined abs, better balance, or pain relief, here are a few low-commitment core exercises that will keep you feeling strong.
MORE: You Can Do This 10-Minute Workout Anywhere
This article was originally published by our partners at Bicycling.com.
Turn yard work into a workout.
The next time you need to collect leaves or clear off your porch, treat it like a workout and keep your core engaged with every movement. Julie Bates, Body Geometry Fit coach at Specialized, says that like cycling, "manual labor requires core strength and posture to protect you from injury." To build your best core, she recommends focusing on more than just your six-pack. "It's crucial to be aware of other core muscles, and how they play into becoming a better cyclist." For example, raking and sweeping use your obliques, which help when you're pulling on the handlebars.
Perform neutral spine exercises.
You don't even have to get out of bed to try this yoga-inspired move. First, lie on your back. Then pull your stomach in while tightening your abdominal muscles, and tilt your pelvis so there's no space under your back. Hold this position until it feels difficult, and then release. If you get tight and uncomfortable after long hours on the bike, this exercise can help gently strengthen your back and relieve minor pain. Bates also suggests another step, which involves lifting your pelvis while your feet stay planted (as pictured above). This will help strengthen the small pelvic muscles that stabilize you on the bike.
Get fit at work.
Try to stay conscious of tightening your abs and sitting up straight in your office chair; you might be surprised how hard it is to sustain. Shoot for a few minutes at a time, then work your way up—and be aware of when you're cheating.
Engaging your core muscles to prevent slouching decreases the risk of back pain and muscle imbalances—and while it won't necessarily get you that six-pack, you'll be building deep stability, which will cross over to the bike. Bates recommends swapping your desk chair for an exercise ball for added challenge and benefits. She says the ball can make you sit up straighter, which forces you to use your core muscles to stabilize yourself. Bates adds that it's "a very efficient way to work!"
Always take the stairs.
Besides getting your blood moving and generally being a good choice, taking the stairs can also give you an opportunity to work on your core. Tighten the muscles in your midsection, stand up straight, and as you raise your knee for each step, focus on your lower abdominal muscles. Lifting your knees a little higher will target your lower rectus abdominal muscles. Bates also recommends trying to keep your hand off of the railing. With each step, you have to balance to keep your back and core stable. "If you are using the rails to help yourself up the stairs, you will not be using the core muscles in an efficient way," Bates says.
Carry luggage and suitcases correctly.
Even travel provides an opportunity for a workout. Keeping your body upright and your core engaged will make heavy luggage work your muscles as if you were at the gym. As always, posture is key, especially if you have a duffel bag or messenger bag—make sure to wear the strap across your chest to prevent slouching to one side, which can create pinches or imbalances. Bates adds that "it's extra important to engage the core when twisting the body to lift luggage onto racks."
Spend time with your kids.
Playing with children is a great way to have fun and get a quick workout. Lift your little one in both hands, bend your elbows slightly, and swing their legs (gently) from side to side—they'll love it, and so will your biceps, triceps, and internal and external obliques, which help generate power when you're climbing out of the saddle and stabilize you on descents. Again, Bates stresses the importance of working both sides of your core when carrying children. "Be conscious of good posture and don't be a left-hip-only parent!"
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