Bike
Bike
So you think you can balance? Try these 9 core exercises from the bike pros
It's time to get working on your core, but can you do these intense balance exercises as well as the mountain bike elite?
Part of this story
As winter continues and more and more bikers find themselves hitting the gym to keep fit, we've gathered some of the most fun-looking core workouts used by pro riders during their training programs. How many of them can you do?
Why do I need core strength?
Core strengthening exercises are something bikers can't really get enough of. They stabilise the lower spine to move in sync with the pelvis, which can prevent back and hip-related injuries. It's important both during climbing and descending to have good core stability, and is extra important for off-road riders, as the uneven terrain places extra stress on the body when you have to continuously change and adapt your body position. Basically, get working on your core strength like the pro's below.
1. Brage Vestavik's balance ball obstacle course
Norwegian rider Brage Vestavik found the flow on balance ball obstacle courses last winter. He started off small and by the end of winter was able to balance through some incredible stuff, as you can see in the video below. Impressive stuff!
2. Balance ball course à la Johanssen
Just last week, another Norwegian rider was spotted on Instagram for getting his balance act on. Zakarias Johansen is just at the start of his winter training program – will he be able to out-balance Brage Vestavik by the end of it?
1 min
Zakka's got balance
Core training exercises shown by MTB athlete Zakarias Johansen.
3. One leg balancing with Tahnée Seagrave
Balancing acts can be done in many ways. Here Tahnée Seagraveshows us how to strengthen the core whilst working on hamstring strength as well. Try it for yourself, it's a lot harder than Seagrave makes it look.
4. Mattias Wengelin's creative plank variations
Swedish cross-country rider Mattias Wengelin gets his balance acts on in the gym with these two different, but very challenging core/oblique exercises. Planking might not be the most fun thing in the world, but add a balance challenge to change focus from pain to gain. Give it a try!
5. Nino Schurter taking it to the next level
Nino Schurter is not only unbeatable on an XC bike, he might also have taken balancing acts to the next level with the exercise below.
6. Couple's balancing therapy with Rachel Atherton
If you hit the gym with your partner or friend, why not try this simple, but challenging balancing exercise as shown by Rachel Atherton and her partner Olly Davey. It takes a lot of concentration and core strength, and it’s way more fun than a normal plank.
7. Hagströmska Cykelgymnasium's killer push-ups
Students at the Hagströmska Cykelgymansiet give the normal push-up an extra, killer twist by adding the element of balance using gymnastics rings. Impossible? Give it a try and find out.
8. Get slacklining like Jenny Rissveds
Jenny Rissvedsshows that slacklining isn't just for climbers, but an awesome exercise for bikers as well. It works your whole body, but especially your core, without you even thinking about it. All you're thinking about is staying on the line.
9. Anton Thelander shows how to get creative
Going to the gym isn't for everyone, but maybe that's because people haven't found the right exercises for them yet. If that's you, follow the lead of Slopestyle rider Anton Thelander and break the norm by not doing the standard gym exercises – mix it up and have fun.
Part of this story
