{"id":39343,"date":"2024-05-21T05:08:59","date_gmt":"2024-05-21T12:08:59","guid":{"rendered":"https:\/\/averagejoecyclist.com\/?p=39343"},"modified":"2025-04-02T16:27:58","modified_gmt":"2025-04-02T23:27:58","slug":"10-minute-core-workout-for-cyclists-2","status":"publish","type":"post","link":"https:\/\/averagejoecyclist.com\/10-minute-core-workout-for-cyclists-2\/","title":{"rendered":"Stop Doing Crunches! 10 Minute Complete Core Workout for Cyclists"},"content":{"rendered":"\r\n<p>Doing just crunches is<em> not<\/em> recommended as they can cause an imbalance between the abs and the other core muscles, especially the back muscles. Here&#8217;s a simple but effective <em>complete<\/em> core workout, illustrated by clear videos. This simple workout will help you to build strong core muscles. This will make you a better cyclist, and reduce back pain and injuries.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n<div class=\"wp-block-yoast-seo-table-of-contents yoast-table-of-contents\">\r\n<h2>Contents of this Post at a Glance<\/h2>\r\n<ul>\r\n<li><a href=\"#h-what-are-the-core-muscles\" data-level=\"2\">What are the Core Muscles?<\/a>\r\n<ul>\r\n<li><a href=\"#h-the-trouble-with-crunches-when-cyclists-do-them\" data-level=\"3\">The Trouble with Crunches when Cyclists Do Them<\/a><\/li>\r\n<li><a href=\"#h-balance-is-essential\" data-level=\"3\">Balance is Essential<\/a>\r\n<ul>\r\n<li><a href=\"#h-why-we-get-back-pain\" data-level=\"4\">Why We Get Back Pain<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-why-core-strength-is-important-for-cyclists\" data-level=\"3\">Why Core Strength is Important for Cyclists<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-a-short-but-effective-core-workout\" data-level=\"2\">A Short but EFFECTIVE Core Workout<\/a>\r\n<ul>\r\n<li><a href=\"#h-core-exercise-1-swimmer-exercise\" data-level=\"3\">Core Exercise # 1: Swimmer Exercise<\/a>\r\n<ul>\r\n<li><a href=\"#h-video-showing-how-to-do-the-swimmer-exercise\" data-level=\"4\">Video Showing How to Do the Swimmer Exercise<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-core-exercise-2-bird-dog\" data-level=\"3\">Core Exercise # 2: Bird Dog<\/a>\r\n<ul>\r\n<li><a href=\"#h-video-showing-how-to-do-the-bird-dog-exercise\" data-level=\"4\">Video Showing How to Do the Bird Dog Exercise<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-core-exercise-3-single-leg-touchdowns\" data-level=\"3\">Core Exercise #3: Single Leg Touchdowns<\/a>\r\n<ul>\r\n<li><a href=\"#h-video-showing-how-to-do-single-leg-touchdowns\" data-level=\"4\">Video Showing How to Do Single-Leg Touchdowns<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-core-exercise-4-lateral-lunge\" data-level=\"3\">Core Exercise #4: Lateral Lunge<\/a><\/li>\r\n<li><a href=\"#h-core-exercise-5-plank\" data-level=\"3\">Core Exercise #5: Plank<\/a><\/li>\r\n<li><a href=\"#h-finish-off-with-child-s-pose\" data-level=\"3\">Finish off with Child&#8217;s Pose<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<\/div>\r\n\r\n\r\n\r\n<p>One of the biggest reasons I became a cyclist was due to back pain I experienced as a runner.\u00a0 It became so severe that I eventually had surgery. I made a full recovery, but I kissed my running shoes goodbye and bought a good bike. I made that change to protect my back. But I continued doing crunches for years, in the happy belief that they would develop my abdominals, giving me a wonderfully strong core. I have since learned that I was wrong. Here is the correct way for cyclists to develop a really strong core.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\" id=\"h-what-are-the-core-muscles\">What are the Core Muscles?<\/h2>\r\n\r\n\r\n\r\n<p><strong>The core muscles are <em>not<\/em> just the abdominals<\/strong>! In fact, the core is\u00a0a whole lot of muscles in the middle of your body, as you can see from these pictures. Basically, core muscles are all of the abdominals, plus all of the muscles that attach to the spine and the pelvis.<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\">\r\n<figure id=\"attachment_15499\" aria-describedby=\"caption-attachment-15499\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/eepurl.com\/bGzuPf\" rel=\"noopener noreferrer\"><img decoding=\"async\" data-attachment-id=\"15499\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=15499\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Core-muscles-front2.jpg?fit=750%2C830&amp;ssl=1\" data-orig-size=\"750,830\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Core muscles front(2)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Anterior core muscles. Picture from Tom Danielson\u2019s excellent book, Core Advantage&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Core-muscles-front2.jpg?fit=271%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Core-muscles-front2.jpg?fit=750%2C830&amp;ssl=1\" class=\"wp-image-15499 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Core-muscles-front2.jpg\" alt=\"Anterior core muscles. Picture from Tom Danielson\u2019s excellent book, Core Advantage. 10 Minute Core Workout for Cyclists\" width=\"750\" height=\"830\" \/><figcaption id=\"caption-attachment-15499\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"15499\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=15499\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Core-muscles-front2.jpg?fit=750%2C830&amp;ssl=1\" data-orig-size=\"750,830\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Core muscles front(2)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Anterior core muscles. Picture from Tom Danielson\u2019s excellent book, Core Advantage&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Core-muscles-front2.jpg?fit=271%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Core-muscles-front2.jpg?fit=750%2C830&amp;ssl=1\" class=\"wp-image-15499 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Core-muscles-front2.jpg?resize=750%2C830&#038;ssl=1\" alt=\"Anterior core muscles. Picture from Tom Danielson\u2019s excellent book, Core Advantage. 10 Minute Core Workout for Cyclists\" width=\"750\" height=\"830\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Core-muscles-front2.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Core-muscles-front2.jpg?resize=271%2C300&amp;ssl=1 271w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Core-muscles-front2.jpg?resize=250%2C277&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Core-muscles-front2.jpg?resize=320%2C354&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a> Anterior core muscles. Picture from Tom Danielson\u2019s excellent book, <a href=\"https:\/\/amzn.to\/3Vb3q61\">Core Advantage<\/a><\/figcaption><\/figure>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\" style=\"text-align: center;\">\r\n<figure class=\"aligncenter\">\r\n<p>&nbsp;<\/p>\r\n<figure id=\"attachment_15500\" aria-describedby=\"caption-attachment-15500\" style=\"width: 740px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/amzn.to\/2e9f5gS\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" data-attachment-id=\"15500\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=15500\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Core-muscles-back2.jpg?fit=740%2C755&amp;ssl=1\" data-orig-size=\"740,755\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Core muscles back2\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Posterior core muscles. Picture from Tom Danielson\u2019s excellent book, Core Advantage&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Core-muscles-back2.jpg?fit=294%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Core-muscles-back2.jpg?fit=740%2C755&amp;ssl=1\" class=\"wp-image-15500 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Core-muscles-back2.jpg\" alt=\"Posterior core muscles. Picture from Tom Danielson\u2019s excellent book, Core Advantage. 10 Minute Core Workout for Cyclists\" width=\"740\" height=\"755\" \/><figcaption id=\"caption-attachment-15500\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"15500\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=15500\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Core-muscles-back2.jpg?fit=740%2C755&amp;ssl=1\" data-orig-size=\"740,755\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Core muscles back2\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Posterior core muscles. Picture from Tom Danielson\u2019s excellent book, Core Advantage&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Core-muscles-back2.jpg?fit=294%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Core-muscles-back2.jpg?fit=740%2C755&amp;ssl=1\" class=\"wp-image-15500 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Core-muscles-back2.jpg?resize=740%2C755&#038;ssl=1\" alt=\"Posterior core muscles. Picture from Tom Danielson\u2019s excellent book, Core Advantage. 10 Minute Core Workout for Cyclists\" width=\"740\" height=\"755\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Core-muscles-back2.jpg?w=740&amp;ssl=1 740w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Core-muscles-back2.jpg?resize=294%2C300&amp;ssl=1 294w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Core-muscles-back2.jpg?resize=147%2C150&amp;ssl=1 147w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Core-muscles-back2.jpg?resize=250%2C255&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Core-muscles-back2.jpg?resize=320%2C326&amp;ssl=1 320w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><\/noscript><\/a> Posterior core muscles. Picture from Tom Danielson\u2019s excellent book, <a href=\"https:\/\/amzn.to\/3Vb3q61\">Core Advantage<\/a><\/figcaption><\/figure>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<p>&nbsp;<\/p>\r\n<p>Apparently, I am not alone in over-exercising the abdominals, while pretty much ignoring all the other core muscles.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-the-trouble-with-crunches-when-cyclists-do-them\">The Trouble with Crunches when Cyclists Do Them<\/h3>\r\n\r\n\r\n\r\n<p>In fact, it turns out that with most people, the <strong>abs are much like the biceps \u2013 over-rated and over-exercised<\/strong>. The major movement that abs perform is to shorten the distance between the pelvis and the rib cage \u2013 which is basically what happens when you do crunches. Over and over and over again.<\/p>\r\n\r\n\r\n\r\n<p>The trouble is that cyclists &#8211; especially those\u00a0who ride road bikes &#8211; are crunching most of the time, if you think about it (as they bend forward over the handlebars). So those abs are already very powerful. If you then add a hard-core regime of ab crunches into the mix, you can develop Olympian-strength abs.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-balance-is-essential\">Balance is Essential<\/h3>\r\n\r\n\r\n\r\n<p><strong>You might be thinking that\u00a0having\u00a0super-strong abs does not sound so bad<\/strong>. But as it turns out, it is. As with everything else in our bodies, <strong>balance is essential<\/strong>. If your abs are over-developed and all your other core muscles \u2013 such as the muscles of your lower back \u2013 are under-developed, your core is in a state of extreme imbalance. Your abs will effectively \u201cbully\u201d your other muscles, causing those muscles to be incapable of doing their jobs properly.<\/p>\r\n\r\n\r\n\r\n<p>The muscles that the abs most commonly bully are the muscles of the low back, the internal oblique, and the transverse abdominus.<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-why-we-get-back-pain\">Why We Get Back Pain<\/h4>\r\n\r\n\r\n\r\n<p>The net result: unbalanced core muscles, weak back muscles, poor performance on the bike, and feelings of tiredness and strain in all the under-developed muscles. I think we can all attest to those aching backs when we come off a long ride.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"has-text-align-center\" style=\"text-align: center;\">Related: <a href=\"https:\/\/averagejoecyclist.com\/complete-bike-training-plan-for-cyclists\/\">How to Get Bike Fit: Complete Bike Training Plan<\/a><\/h3>\r\n\r\n\r\n\r\n\n<table id=\"tablepress-219\" class=\"tablepress tablepress-id-219\">\n<thead>\n<tr class=\"row-1\">\n\t<th colspan=\"4\" class=\"column-1\"><center>Cycling Books We Recommend<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><figure id=\"attachment_44354\" aria-describedby=\"caption-attachment-44354\" style=\"width: 200px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4dMTDdy\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44354 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/05\/Book-table-1-Cyclist-training-bible-1.jpg?resize=200%2C259&#038;ssl=1\" alt=\"\" width=\"200\" height=\"259\" \/><\/a><figcaption id=\"caption-attachment-44354\" class=\"wp-caption-text\">Joe Friel's comprehensive <em>Cyclist's Training Bible.<\/em> Price on Amazon is usually around $25. <a href=\"https:\/\/amzn.to\/4dMTDdy\" target=\"_blank\" rel=\"noopener\">Please click here to see the current price, and to read more reviews<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_44357\" aria-describedby=\"caption-attachment-44357\" style=\"width: 200px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4dQZb6I\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44357 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/05\/Book-table-02-fast-after-50-copy-1.jpg?resize=200%2C200&#038;ssl=1\" alt=\"\" width=\"200\" height=\"200\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/05\/Book-table-02-fast-after-50-copy-1.jpg?w=200&amp;ssl=1 200w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/05\/Book-table-02-fast-after-50-copy-1.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/05\/Book-table-02-fast-after-50-copy-1.jpg?resize=100%2C100&amp;ssl=1 100w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><\/a><figcaption id=\"caption-attachment-44357\" class=\"wp-caption-text\">Joe Friel's <em>Fast After 50: How to Race Strong for the Rest of Your Life<\/em>. Price on Amazon is usually around $15. <a href=\"https:\/\/amzn.to\/4dQZb6I\" target=\"_blank\" rel=\"noopener\">Please click here to see the current price, and to read reviews<\/a><\/figcaption><\/figure><\/td><td class=\"column-3\"><figure id=\"attachment_44361\" aria-describedby=\"caption-attachment-44361\" style=\"width: 200px\" class=\"wp-caption aligncenter\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-44361\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/05\/book-table-04-ride-your-way-lean-1-1.jpg?resize=200%2C281&#038;ssl=1\" alt=\"\" width=\"200\" height=\"281\" \/><figcaption id=\"caption-attachment-44361\" class=\"wp-caption-text\">Selene Yeager's <em>Ride Your Way Lean: The Ultimate Guide to Burning Fat and Getting Fit on a Bike<\/em>. <a href=\"https:\/\/amzn.to\/4bOnrVt\" target=\"_blank\" rel=\"noopener\">Please click here to see the current price on Amazon, and to read reviews<\/a><\/figcaption><\/figure><\/td><td class=\"column-4\"><figure id=\"attachment_44363\" aria-describedby=\"caption-attachment-44363\" style=\"width: 200px\" class=\"wp-caption aligncenter\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-44363\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/05\/Book-table-03-Cycling-past-50-1.jpg?resize=200%2C300&#038;ssl=1\" alt=\"\" width=\"200\" height=\"300\" \/><figcaption id=\"caption-attachment-44363\" class=\"wp-caption-text\">Joe Friel's <em>Cycling Past 50<\/em>. <a href=\"https:\/\/amzn.to\/3WPAhyh\" target=\"_blank\" rel=\"noopener\">Please click here to see the current price on Amazon, and to read reviews<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-219 from cache -->\r\n<h2 class=\"wp-block-heading\" id=\"h-why-core-strength-is-important-for-cyclists\">Why Core Strength is Important for Cyclists<\/h2>\r\n\r\n\r\n\r\n<p>Greater core strength makes you a stronger, faster cyclist, and helps you to accelerate and climb hills. It will even help you to descend hills faster! BONUS! A strong core will also improve your <strong>posture<\/strong>.<\/p>\r\n\r\n\r\n\r\n<p>Why all these benefits from core strength? Well, as you can see from the pictures above, your core pretty much holds you together from top to bottom. Think of your core muscles as a natural corset that keeps you upright, stable, and firm. If your core muscles are strong, all of your muscles paths are stabilized, so that you can efficiently transfer power from your hips and your legs to your pedals.<\/p>\r\n\r\n\r\n\r\n<p>Best of all, strong core muscles will reduce your chances of injury and <strong>dramatically reduce back pain.<\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"has-text-align-center\"><strong>So, how can cyclists maintain a strong core without crunches?<\/strong><\/p>\r\n<h3 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/benefits-cross-training-cyclists\/\">5 Benefits of Cross Training for Cyclists<\/a><\/h3>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\" id=\"h-a-short-but-effective-core-workout\">A Short but EFFECTIVE Core Workout<\/h2>\r\n\r\n\r\n\r\n<p>Here is a short but effective core workout to strengthen most of these core muscles. This routine does not require a lot of space or any special equipment, just\u00a0a stopwatch on your cell phone\u00a0and a yoga mat or a towel for the floor. I also like to work out in front of a mirror so that I can make sure my technique is solid.<\/p>\r\n\r\n\r\n\r\n<p>You will also find that these exercises improve your balance, which is another way to improve your core stability and protect yourself from injury.\u00a0 You can easily work these five exercises at home or in the office in 10 minutes.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\" id=\"h-core-exercise-1-swimmer-exercise\">Core Exercise # 1: Swimmer Exercise<\/h2>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\"><a href=\"http:\/\/amzn.to\/2e9f5gS\" rel=\"noopener noreferrer\"><img decoding=\"async\" data-attachment-id=\"15498\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=15498\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Swimmer_exercise.jpg?fit=750%2C271&amp;ssl=1\" data-orig-size=\"750,271\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Swimmer_exercise\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Check out our complete core workout, which requires no special equipment of gym fees&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Swimmer_exercise.jpg?fit=300%2C108&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Swimmer_exercise.jpg?fit=750%2C271&amp;ssl=1\" class=\"wp-image-15498 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Swimmer_exercise.jpg\" alt=\"Swimmer exercise - 10 Minute Core Workout for Cyclists\" \/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" width=\"750\" height=\"271\" data-attachment-id=\"15498\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=15498\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Swimmer_exercise.jpg?fit=750%2C271&amp;ssl=1\" data-orig-size=\"750,271\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Swimmer_exercise\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Check out our complete core workout, which requires no special equipment of gym fees&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Swimmer_exercise.jpg?fit=300%2C108&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Swimmer_exercise.jpg?fit=750%2C271&amp;ssl=1\" class=\"wp-image-15498 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Swimmer_exercise.jpg?resize=750%2C271&#038;ssl=1\" alt=\"Swimmer exercise - 10 Minute Core Workout for Cyclists\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Swimmer_exercise.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Swimmer_exercise.jpg?resize=300%2C108&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Swimmer_exercise.jpg?resize=250%2C90&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Swimmer_exercise.jpg?resize=320%2C116&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a>\r\n<figcaption>The swimmer exercise is excellent for your core muscles<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<p>Lying face down on a yoga mat or a towel extend your arms forward and legs back, hovering just a few inches above the floor. Raise your right arm and left leg about a foot off the floor and then alternate. Make sure that your moves are slow and smooth, holding your leg and arm straight and steady. You should not be floppy or jerky. Continue for 30 seconds, then rest for 15 seconds, and repeat for a total of 4 repetitions.<\/p>\r\n\r\n\r\n\r\n<p>Total = 3 minutes<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-video-showing-how-to-do-the-swimmer-exercise\">Video Showing How to Do the Swimmer Exercise<\/h4>\r\n<p><iframe class=\"lazyload\" title=\"How to Do a Swimmer Exercise\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/0cxJMsLRd3U?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\r\n\r\n\r\n\r\n\r\n\r\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/cycling-training-plan-novices\/\">Cycling Training Plan for Novices and Complete Beginners<\/a><\/h4>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\" id=\"h-core-exercise-2-bird-dog\">Core Exercise # 2: Bird Dog<\/h2>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\" style=\"text-align: center;\">\r\n<figure class=\"aligncenter\"><a href=\"http:\/\/amzn.to\/2e9f5gS\" rel=\"noopener noreferrer\"><img decoding=\"async\" data-attachment-id=\"15496\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=15496\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Bird-Dog.jpg?fit=750%2C281&amp;ssl=1\" data-orig-size=\"750,281\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Bird-Dog\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Bird Dog exercise&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Bird-Dog.jpg?fit=300%2C112&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Bird-Dog.jpg?fit=750%2C281&amp;ssl=1\" class=\"wp-image-15496 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Bird-Dog.jpg\" alt=\"Bird Dog exercise - 10 Minute Core Workout for Cyclists\" \/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" width=\"750\" height=\"281\" data-attachment-id=\"15496\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=15496\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Bird-Dog.jpg?fit=750%2C281&amp;ssl=1\" data-orig-size=\"750,281\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Bird-Dog\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Bird Dog exercise&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Bird-Dog.jpg?fit=300%2C112&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Bird-Dog.jpg?fit=750%2C281&amp;ssl=1\" class=\"wp-image-15496 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Bird-Dog.jpg?resize=750%2C281&#038;ssl=1\" alt=\"Bird Dog exercise - 10 Minute Core Workout for Cyclists\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Bird-Dog.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Bird-Dog.jpg?resize=300%2C112&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Bird-Dog.jpg?resize=150%2C56&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Bird-Dog.jpg?resize=250%2C94&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Bird-Dog.jpg?resize=320%2C120&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a>\r\n<figcaption>Bird Dog exercise<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<p>Start on your hands and knees on the mat, with your back flat. Your head can be looking forward or face down, depending on your comfort. I like face down because it gives my neck and upper traps a nice stretch. Extend your right arm and left leg until they are both parallel to the floor. Keep your back flat by pulling in your belly button towards your spine. Return your arm and leg to the floor and alternate the movements for 90 seconds.<\/p>\r\n\r\n\r\n\r\n<p>Total = 1.5 minutes<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-video-showing-how-to-do-the-bird-dog-exercise\">Video Showing How to Do the Bird Dog Exercise<\/h3>\r\n<p><iframe class=\"lazyload\" title=\"How to Do the Bird Dog Exercise | Abs Workout\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/wiFNA3sqjCA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\r\n\r\n\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/7-reasons-why-every-cyclist-should-use-a-power-meter\/\">Unleash Your Cycling Potential: 7 Reasons Why Every Cyclist Should Use a Power Meter<\/a><\/h4>\r\n<h2 id=\"h-core-exercise-3-single-leg-touchdowns\">Core Exercise #3: Single Leg Touchdowns<\/h2>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\" style=\"text-align: center;\">\r\n<figure class=\"aligncenter\"><a href=\"http:\/\/amzn.to\/2e9f5gS\" rel=\"noopener noreferrer\"><img decoding=\"async\" data-attachment-id=\"15497\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=15497\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/single-leg-touchdown.jpg?fit=522%2C380&amp;ssl=1\" data-orig-size=\"522,380\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"single leg touchdown\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Single leg touchdown exercise&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/single-leg-touchdown.jpg?fit=300%2C218&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/single-leg-touchdown.jpg?fit=522%2C380&amp;ssl=1\" class=\"wp-image-15497 aligncenter lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/single-leg-touchdown.jpg\" alt=\"Single leg touchdown exercise - 10 Minute Core Workout for Cyclists\" \/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" width=\"522\" height=\"380\" data-attachment-id=\"15497\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=15497\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/single-leg-touchdown.jpg?fit=522%2C380&amp;ssl=1\" data-orig-size=\"522,380\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"single leg touchdown\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Single leg touchdown exercise&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/single-leg-touchdown.jpg?fit=300%2C218&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/single-leg-touchdown.jpg?fit=522%2C380&amp;ssl=1\" class=\"wp-image-15497 aligncenter lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/single-leg-touchdown.jpg?resize=522%2C380&#038;ssl=1\" alt=\"Single leg touchdown exercise - 10 Minute Core Workout for Cyclists\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/single-leg-touchdown.jpg?w=522&amp;ssl=1 522w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/single-leg-touchdown.jpg?resize=300%2C218&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/single-leg-touchdown.jpg?resize=250%2C182&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/single-leg-touchdown.jpg?resize=320%2C233&amp;ssl=1 320w\" sizes=\"(max-width: 522px) 100vw, 522px\" \/><\/noscript><\/a>\r\n<figcaption>Single leg touchdown exercise<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<p>Stand with your feet hip-wide apart, with your knees slightly bent. Lift your right foot and extend straight back while bending forward at the hips. Stop when your back and leg are parallel to the floor. Reach down and touch the floor with your\u00a0hands, then push up\u00a0to standing position. Work one side for 45 seconds and then work other side.<\/p>\r\n\r\n\r\n\r\n<p>Total = 1.5 minutes<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-video-showing-how-to-do-single-leg-touchdowns\">Video Showing How to Do Single-Leg Touchdowns<\/h3>\r\n<p><iframe class=\"lazyload\" title=\"How to Do a Single-Leg Touchdown | Fitness\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/FuLOzOs_BCk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\r\n\r\n\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/5-tips-to-boost-your-cycling-speed\/\">Pedal to the Metal: 5 Tips to Boost Your Cycling Speed<\/a><\/h4>\r\n<h2 id=\"h-core-exercise-4-lateral-lunge\">Core Exercise #4: Lateral Lunge<\/h2>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\">\r\n<figure id=\"attachment_15502\" aria-describedby=\"caption-attachment-15502\" style=\"width: 500px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/amzn.to\/2e9f5gS\" rel=\"noopener noreferrer\"><img decoding=\"async\" data-attachment-id=\"15502\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=15502\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/lateral-lunge.jpg?fit=500%2C346&amp;ssl=1\" data-orig-size=\"500,346\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"lateral lunge\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Lateral lunge exercise&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/lateral-lunge.jpg?fit=300%2C208&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/lateral-lunge.jpg?fit=500%2C346&amp;ssl=1\" class=\"wp-image-15502 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/lateral-lunge.jpg\" alt=\"Lateral lunge exercise - 10 Minute Core Workout for Cyclists\" width=\"500\" height=\"346\" \/><figcaption id=\"caption-attachment-15502\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"15502\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=15502\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/lateral-lunge.jpg?fit=500%2C346&amp;ssl=1\" data-orig-size=\"500,346\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"lateral lunge\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Lateral lunge exercise&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/lateral-lunge.jpg?fit=300%2C208&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/lateral-lunge.jpg?fit=500%2C346&amp;ssl=1\" class=\"wp-image-15502 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/lateral-lunge.jpg?resize=500%2C346&#038;ssl=1\" alt=\"Lateral lunge exercise - 10 Minute Core Workout for Cyclists\" width=\"500\" height=\"346\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/lateral-lunge.jpg?w=500&amp;ssl=1 500w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/lateral-lunge.jpg?resize=300%2C208&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/lateral-lunge.jpg?resize=150%2C104&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/lateral-lunge.jpg?resize=250%2C173&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/lateral-lunge.jpg?resize=320%2C221&amp;ssl=1 320w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/noscript><\/a> Lateral lunge exercise<\/figcaption><\/figure>\r\n<\/figure>\r\n<figure class=\"aligncenter\">I&#8217;m not a fan of lunges but this one is very safe.\u00a0 Stand with your feet comfortably wide apart take a wide sidestep to your right side.\u00a0\u00a0Lean forward to touch the floor while bending your right knee and pushing your butt out behind you.\u00a0\u00a0Push off the floor with your right foot and hands, returning to a standing position. Alternate left and right legs for 90 seconds.<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n\r\n\r\n<p>Total = 1.5 minutes<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\" id=\"h-core-exercise-5-plank\">Core Exercise #5: Plank<\/h2>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\">\r\n<figure id=\"attachment_15494\" aria-describedby=\"caption-attachment-15494\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/amzn.to\/2e9f5gS\" rel=\"noopener noreferrer\"><img decoding=\"async\" data-attachment-id=\"15494\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=15494\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/plank.jpg?fit=750%2C276&amp;ssl=1\" data-orig-size=\"750,276\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"plank\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Plank exercise&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/plank.jpg?fit=300%2C110&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/plank.jpg?fit=750%2C276&amp;ssl=1\" class=\"wp-image-15494 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/plank.jpg\" alt=\"Plank exercise - 10 Minute Core Workout for Cyclists\" width=\"750\" height=\"276\" \/><figcaption id=\"caption-attachment-15494\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"15494\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=15494\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/plank.jpg?fit=750%2C276&amp;ssl=1\" data-orig-size=\"750,276\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"plank\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Plank exercise&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/plank.jpg?fit=300%2C110&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/plank.jpg?fit=750%2C276&amp;ssl=1\" class=\"wp-image-15494 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/plank.jpg?resize=750%2C276&#038;ssl=1\" alt=\"Plank exercise - 10 Minute Core Workout for Cyclists\" width=\"750\" height=\"276\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/plank.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/plank.jpg?resize=300%2C110&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/plank.jpg?resize=150%2C55&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/plank.jpg?resize=250%2C92&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/plank.jpg?resize=320%2C118&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a> The Plank exercise is a MUST-do!<\/figcaption><\/figure>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<p>Who doesn&#8217;t love plank? My favorite way to do this exercise is with two little dogs attacking me by jumping on my back and licking my face. Lovely &#8230; but, I digress.<\/p>\r\n\r\n\r\n\r\n<ol class=\"wp-block-list\">\r\n<li>Lying face down on your yoga mat or towel, prop your upper body by holding your hands together below your chin, with your elbows just below your shoulders. Pressing your toes and elbows into the mat, raise your body until it is parallel to the floor. Remember to pull up on your belly button to keep your lower back flat. Hold your pose for 20 seconds and then drop your knees into Child&#8217;s Pose for 10 seconds.<\/li>\r\n<li>For the second set, hold plank for 25 seconds and then hold Child&#8217;s Pose for 10 seconds.<\/li>\r\n<li>For the third set, hold plank for 30 seconds and then hold Child&#8217;s Pose for 10 seconds.<\/li>\r\n<li>For the fourth set, hold plank for 30 seconds and then hold Child&#8217;s Pose for 15 seconds.<\/li>\r\n<\/ol>\r\n\r\n\r\n\r\n<p>Total = 2.5 minutes<\/p>\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n<p>Once you get really good at plank, you can introduce variations to challenge yourself, such as this sideways plank.<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-image wp-image-31311 size-full\" style=\"text-align: center;\">\r\n<figure class=\"aligncenter\"><img decoding=\"async\" data-attachment-id=\"31311\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=31311\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/woman-doing-plank-sideways.jpg?fit=750%2C687&amp;ssl=1\" data-orig-size=\"750,687\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"woman doing plank sideways\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Once you get really good at plank, you can introduce variations to challenge yourself, such as this sideways plank&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/woman-doing-plank-sideways.jpg?fit=300%2C275&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/woman-doing-plank-sideways.jpg?fit=750%2C687&amp;ssl=1\" class=\"wp-image-31311 aligncenter lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/woman-doing-plank-sideways.jpg\" alt=\"Once you get really good at plank, you can introduce variations to challenge yourself, such as this sideways plank\" \/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" width=\"750\" height=\"687\" data-attachment-id=\"31311\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=31311\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/woman-doing-plank-sideways.jpg?fit=750%2C687&amp;ssl=1\" data-orig-size=\"750,687\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"woman doing plank sideways\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Once you get really good at plank, you can introduce variations to challenge yourself, such as this sideways plank&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/woman-doing-plank-sideways.jpg?fit=300%2C275&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/woman-doing-plank-sideways.jpg?fit=750%2C687&amp;ssl=1\" class=\"wp-image-31311 aligncenter lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/woman-doing-plank-sideways.jpg?resize=750%2C687&#038;ssl=1\" alt=\"Once you get really good at plank, you can introduce variations to challenge yourself, such as this sideways plank\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/woman-doing-plank-sideways.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/woman-doing-plank-sideways.jpg?resize=300%2C275&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/woman-doing-plank-sideways.jpg?resize=250%2C229&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/woman-doing-plank-sideways.jpg?resize=320%2C293&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript>\r\n<figcaption>Once you get really good at plank, you can introduce variations to challenge yourself, such as this sideways plank. Image by <a href=\"https:\/\/pixabay.com\/users\/HannahWells-1373280\/?utm_source=link-attribution&amp;utm_medium=referral&amp;utm_campaign=image&amp;utm_content=1327256\">Hannah Wells<\/a> from <a href=\"https:\/\/pixabay.com\/?utm_source=link-attribution&amp;utm_medium=referral&amp;utm_campaign=image&amp;utm_content=1327256\">Pixabay<\/a><br \/>\r\n<h4>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/\">The Ultimate Guide to Stretches for Cyclists for Pain and Injury Prevention<\/a><\/h4>\r\n<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-finish-off-with-child-s-pose\">Finish off with Child&#8217;s Pose<\/h3>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\">\r\n<figure id=\"attachment_15495\" aria-describedby=\"caption-attachment-15495\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/amzn.to\/2e9f5gS\" rel=\"noopener noreferrer\"><img decoding=\"async\" data-attachment-id=\"15495\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=15495\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Extended-childs-pose.jpg?fit=750%2C225&amp;ssl=1\" data-orig-size=\"750,225\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Extended-childs-pose\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Child&#8217;s pose&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Extended-childs-pose.jpg?fit=300%2C90&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Extended-childs-pose.jpg?fit=750%2C225&amp;ssl=1\" class=\"wp-image-15495 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Extended-childs-pose.jpg\" alt=\"Child's pose - 10 Minute Core Workout for Cyclists\" width=\"750\" height=\"225\" \/><figcaption id=\"caption-attachment-15495\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"15495\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=15495\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Extended-childs-pose.jpg?fit=750%2C225&amp;ssl=1\" data-orig-size=\"750,225\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Extended-childs-pose\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Child&#8217;s pose&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Extended-childs-pose.jpg?fit=300%2C90&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Extended-childs-pose.jpg?fit=750%2C225&amp;ssl=1\" class=\"wp-image-15495 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Extended-childs-pose.jpg?resize=750%2C225&#038;ssl=1\" alt=\"Child's pose - 10 Minute Core Workout for Cyclists\" width=\"750\" height=\"225\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Extended-childs-pose.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Extended-childs-pose.jpg?resize=300%2C90&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Extended-childs-pose.jpg?resize=150%2C45&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Extended-childs-pose.jpg?resize=250%2C75&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Extended-childs-pose.jpg?resize=320%2C96&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a> The Child&#8217;s pose is a great way to relax your entire body<\/figcaption><\/figure>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<p>From plank position, drop your knees onto the floor and lean back to rest your butt on your heels. Extend your arms and upper body out in front of you\u00a0as close to the floor as you can get. This will give you a lovely back stretch.<\/p>\r\n\r\n\r\n\r\n<p class=\"has-text-align-center\">There you have it, nice and simple, and also very effective!<\/p>\r\n\r\n\r\n\r\n<p class=\"has-text-align-center\"><strong>Ride safe, ride often!<\/strong><br \/><em>Maggie<\/em><\/p>\r\n\r\n\r\n\r\n<p class=\"has-text-align-center\">Note: If you want to find out much, much more about core strength and core workouts, check out this excellent book on the subject:<\/p>\r\n<figure id=\"attachment_44376\" aria-describedby=\"caption-attachment-44376\" style=\"width: 500px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4dKWlQL\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" data-attachment-id=\"44376\" data-permalink=\"https:\/\/averagejoecyclist.com\/10-minute-core-workout-for-cyclists-2\/core-advantage-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/12\/Core-Advantage-1.jpg?fit=500%2C643&amp;ssl=1\" data-orig-size=\"500,643\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Core Advantage (1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Tom Danielson\u2019s excellent book, Core Advantage. Click here to see the current price on Amazon, and to read reviews&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/12\/Core-Advantage-1.jpg?fit=233%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/12\/Core-Advantage-1.jpg?fit=500%2C643&amp;ssl=1\" class=\"wp-image-44376 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2021\/12\/Core-Advantage-1.jpg\" alt=\"Tom Danielson\u2019s excellent book, Core Advantage\" width=\"500\" height=\"643\" \/><figcaption id=\"caption-attachment-44376\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"44376\" data-permalink=\"https:\/\/averagejoecyclist.com\/10-minute-core-workout-for-cyclists-2\/core-advantage-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/12\/Core-Advantage-1.jpg?fit=500%2C643&amp;ssl=1\" data-orig-size=\"500,643\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Core Advantage (1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Tom Danielson\u2019s excellent book, Core Advantage. Click here to see the current price on Amazon, and to read reviews&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/12\/Core-Advantage-1.jpg?fit=233%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/12\/Core-Advantage-1.jpg?fit=500%2C643&amp;ssl=1\" class=\"wp-image-44376 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/12\/Core-Advantage-1.jpg?resize=500%2C643&#038;ssl=1\" alt=\"Tom Danielson\u2019s excellent book, Core Advantage\" width=\"500\" height=\"643\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/12\/Core-Advantage-1.jpg?w=500&amp;ssl=1 500w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/12\/Core-Advantage-1.jpg?resize=233%2C300&amp;ssl=1 233w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/noscript><\/a> Tom Danielson\u2019s excellent book, Core Advantage. <a href=\"https:\/\/amzn.to\/4dKWlQL\" target=\"_blank\" rel=\"noopener\">Click here to see the current price on Amazon, and to read reviews<\/a><\/figcaption><\/figure>\r\n\n<table id=\"tablepress-226\" class=\"tablepress tablepress-id-226 tbody-has-connected-cells\">\n<thead>\n<tr class=\"row-1\">\n\t<th colspan=\"2\" class=\"column-1\"><center>Supplements for Cyclists that We Recommend<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><figure id=\"attachment_44662\" aria-describedby=\"caption-attachment-44662\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3XA3e0N\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44662 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Precision-Hydration-Energy-gel-table.jpg?resize=150%2C198&#038;ssl=1\" alt=\"\" width=\"150\" height=\"198\" \/><\/a><figcaption id=\"caption-attachment-44662\" class=\"wp-caption-text\">Precision Hydration Fuel Gel with 30 grams of carbs. Precisely formulated to meet your carb needs on long bike rides. <a href=\"https:\/\/amzn.to\/3XA3e0N\" target=\"_blank\" rel=\"noopener\">Please click here to see the current best price on Amazon<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_44664\" aria-describedby=\"caption-attachment-44664\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3XzVcFj\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44664 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Electrolytes-table.jpg?resize=150%2C169&#038;ssl=1\" alt=\"\" width=\"150\" height=\"169\" \/><\/a><figcaption id=\"caption-attachment-44664\" class=\"wp-caption-text\">Key Nutrients Electrolytes packets. Sugar free and pleasant tasting. <a href=\"https:\/\/amzn.to\/3XzVcFj\" target=\"_blank\" rel=\"noopener\">Please click here to see the best current price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><figure id=\"attachment_44668\" aria-describedby=\"caption-attachment-44668\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4bOy0bb\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44668 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Dymatize-whey-protein-isolate-protein-table.jpg?resize=150%2C205&#038;ssl=1\" alt=\"\" width=\"150\" height=\"205\" \/><\/a><figcaption id=\"caption-attachment-44668\" class=\"wp-caption-text\">Dymatize ISO 100 Whey Protein Isolate Powder, Chocolate Peanut Butter Flavor. The best form of whey protein, with minimal fat and carbs. <a href=\"https:\/\/amzn.to\/4bOy0bb\" target=\"_blank\" rel=\"noopener\">Please click here for current best price on Amazon<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_44671\" aria-describedby=\"caption-attachment-44671\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4ce4ZWv\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44671 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Naked-Pea-Protein-Powder-table.jpg?resize=150%2C209&#038;ssl=1\" alt=\"\" width=\"150\" height=\"209\" \/><\/a><figcaption id=\"caption-attachment-44671\" class=\"wp-caption-text\">Naked Pea Vegan Pure Protein Powder. An excellent form of protein with no additives and a bland taste. <a href=\"https:\/\/amzn.to\/4ce4ZWv\" target=\"_blank\" rel=\"noopener\">Please click here to view current best price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td colspan=\"2\" class=\"column-1\"><center><figure id=\"attachment_44701\" aria-describedby=\"caption-attachment-44701\" style=\"width: 112px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/45g4JE0\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44701 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Sports-Nutrition-Omega-3-Fish-oil-table-smaller-1.jpg?resize=112%2C186&#038;ssl=1\" alt=\"\" width=\"112\" height=\"186\" \/><\/a><figcaption id=\"caption-attachment-44701\" class=\"wp-caption-text\">Sports Nutrition Triple Strength Omega-3 Fish Oil, from Wild Alaska Pollock. <a href=\"https:\/\/amzn.to\/45g4JE0\" target=\"_blank\" rel=\"noopener\">Please click here to view current best price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-226 from cache -->\r\n\r\n\r\n\r\n<h3 align=\"center\">Related Posts You Might Enjoy<\/h3>\r\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/stretches-for-cyclists\/\">The Ultimate Guide to Stretches for Cyclists for Pain and Injury Prevention<\/a><\/h4>\r\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/complete-guide-to-stretching-for-cyclists\/\">Complete Guide to Stretching for Cyclists<\/a><\/h4>\r\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/cycling-is-the-ultimate-full-body-workout\/\">Why Cycling Is the Ultimate Full-Body Workout (and How to Get the Most Out of It)<\/a><\/h4>\r\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/does-exercise-help-with-fat-loss\/\">Exercise Doesn\u2019t Help with Fat Loss \u2013 A Myth that Needs to be Busted?<\/a><\/h4>\r\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/optimal-hiit-training-bike\/\">What Is the Optimal Frequency of HIIT Training on a Bike to Increase VO\u2082 Max?<\/a><\/h4>\r\n<h4 align=\"center\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/cycling-training-plan-novices\/\">Cycling Training Plan for Novices and Complete Beginners<\/a><\/h4>\r\n<h4 align=\"center\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/7-reasons-why-every-cyclist-should-use-a-power-meter\/\">Unleash Your Cycling Potential: 7 Reasons Why Every Cyclist Should Use a Power Meter<\/a><\/h4>\r\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/aftershokz-xtrainerz-safe-headphones\/\">Shokz OpenSwim Headphones &#8211; Open-Ear, Bone Conduction, Safe Headphones for Cycling AND Swimming<\/a><\/h4>\r\n<h4 style=\"text-align: center;\" align=\"center\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/garmin-enduro-smart-watch-cyclists\/\">Garmin Enduro Smartwatch<\/a><\/h4>\r\n<h4 style=\"text-align: center;\" align=\"center\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/strength-training-improves-speed-and-quality-of-life\/\">Science Shows that Strength Training Improves Your Cycling Speed and Your Long-Term Quality of Life<\/a><\/h4>\r\n<p>&nbsp;<\/p>\r\n\r\n\r\n\r\n<p><span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px\/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% \/ 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer; top: 5074px; left: 180px;\">Save<\/span><\/p>\r\n\r\n\r\n\r\n<p><span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px\/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% \/ 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: block; cursor: pointer; top: 364px; left: 41px;\">Save<\/span><\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>Videos showing complete core workout. There&#8217;s a lot more to building core strength than doing crunches &#8211; in fact, you should STOP doing crunches! Here&#8217;s a simple but effective core workout that will help you build strong core muscles &#8211; making you a better cyclist, and reducing back pain and injuries.<\/p>\n","protected":false},"author":3125,"featured_media":15498,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"full-width-content","jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[1246],"tags":[747,757,756],"class_list":{"0":"post-39343","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-workouts-and-stretching-for-cyclists","8":"tag-core-exercises","9":"tag-core-strength","10":"tag-core-workout","11":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.8 (Yoast SEO v25.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Stop Doing Crunches! 10 Minute Complete Core Workout for Cyclists &#8226; Average Joe Cyclist<\/title>\n<meta name=\"description\" content=\"Videos showing complete core workout to build strong core muscles - making you a better cyclist, and reducing back pain and injuries.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/averagejoecyclist.com\/10-minute-core-workout-for-cyclists-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stop Doing Crunches! 10 Minute Complete Core Workout for Cyclists\" \/>\n<meta property=\"og:description\" content=\"Videos showing complete core workout to build strong core muscles - making you a better cyclist, and reducing back pain and injuries.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/averagejoecyclist.com\/10-minute-core-workout-for-cyclists-2\/\" \/>\n<meta property=\"og:site_name\" content=\"Average Joe Cyclist\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/averagejoe.cyclist\" \/>\n<meta property=\"article:published_time\" content=\"2024-05-21T12:08:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-04-02T23:27:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Swimmer_exercise.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"271\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Maggie\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@AvrgeJoeCyclist\" \/>\n<meta name=\"twitter:site\" content=\"@AvrgeJoeCyclist\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Maggie\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/averagejoecyclist.com\/10-minute-core-workout-for-cyclists-2\/\",\"url\":\"https:\/\/averagejoecyclist.com\/10-minute-core-workout-for-cyclists-2\/\",\"name\":\"Stop Doing Crunches! 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