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Biking Fitness:
Strengthening the Trunk
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Back Extensions. You
can do these a variety of different ways. Shown is on an exercise
ball but you can also do them with a back hyperextension bench or a
Glute/Ham bench. Start with a straight back, bend at the waist until
you’re at a 90-degree angle. Return to start. Even though the name
of the bench is a hyperextension bench, do not hyperextend your
back, bring it back in line with your body. It helps if there is a
mirror that you can see yourself in or a workout partner to help you
gauge how far you need to return to be in the correct position.
(Main body parts worked…lower back) |
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Aqua-man. This is an
exercise for the lower back. Laying face down alternate raising your
left arm and your right leg and your right arm and your left leg.
Keep your leg straight and try and lift your thigh off the floor
during the exercise. (Main body parts worked…lower back) |
| RDL (roman dead lift). RDL’s are exercises
for the hamstrings and lower back. It is important to maintain
correct body position throughout the lift in order to avoid injury.
Start the exercise by holding the barbell or straight bar about
shoulder width apart. While keeping the natural curve of your back,
bend at the waist with your knees slightly bent. Bend until you feel
a good stretch in your hamstrings. Return to the start position.
(Main body parts worked…lower back, hamstrings) |
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Back squat. Keep your chest up, eyes up, keep
your knees and your toes inline shoulder width apart. Descend in a
controlled manner until your thigh and shin make a 90-degree angle
or until the top of your leg becomes parallel to the floor,
depending on your comfort level. Then press the weight up continuing
good body position to the start position (main body parts
worked…legs) |
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Abdominals. There are
hundreds of good variations of ab exercises. Mix up your routine,
have fun. Your torso is the link between your upper and lower body
and houses some pretty important stuff inside so it needs to be
strong. (Main body parts worked…torso) |
| Seated row. Keep back upright and stationary
and with its natural curve, don’t roll your back during the
movement. Pull straight back, pause momentarily at the end of the
motion (when it is against your torso) slowly return to the start
position. (Main body parts worked…upper back, biceps) |
Click Here for Page 5: Leg Exercises
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LIL'BRUCIE
