The stationary bike is a great way to engage and strengthen your core, including the muscles in your back, abdominals, and even the ones around your pelvis. Check out the video above to see Daniel Wiener, master instructor at SoulCycle, demonstrate four core-strengthening exercises that can be done while cycling.
1. Contract your abdominal muscles. Get on the bike and focus on tightening your transversus abdominis (this is the deepest abdominal muscle you feel contracting when you cough).
2. Oblique crunches. Starting with a light amount of resistance on your bike, start pedaling while engaging and contracting your abs. Add a small arm movement by bending one elbow at a time inwards towards your body, all while keeping your hands on the handle bars. Alternate arms and continue for at least one minute.
3. One-handed cycling. Next, come out of your saddle and add more resistance on the bike to slow your pace. Keep your abs contracted as your lift one arm off your handle bars and place it behind you. Switch arms after one minute. Continue the exercise until your feel your core area begin to fatigue.
4. Touch backs. For the final exercise, position your body back over the saddle and engage your stomach muscles. While pedaling, tap and lift off your saddle with your bottom. Do as many reps as you can. Try to have a slight incline on the upper body and keep your neck aligned with your spine.
Remember, a strong set of core muscles leads to better balance and stability. These core exercises will train the muscles in your pelvis, lower back, hips and abdomen to work in perfect harmony. For a great on the bike, or to learn how to to achieve maximum results, check out our other SoulCycle videos.