Well you’re probably wondering why the plank. Isn’t cycling all about the calves, thighs etc.? While that’s correct it’s not the only muscles that cycling affects. Core is an important muscle that mostly comes into play while climbing and descending and thus having a stronger core is a must. I’d recommend you do some cardio before your workouts as it will get you all warmed up. If you’re suffering injuries then rowing machines can be a good way to go about it.
It will also make you faster, fitter, improve balance etc. and planks are one of the best exercises to do so. So here are a few variations you must try next time you hit the gym.
Begin in a push up pose. Once you’re ready shift your left leg forward close to your elbows with your knee bent and return to the original pose. Now do the same with your next leg. Don’t be in a rush. Take it slow initially.
Perform 3 sets of 10-15 reps and once you’re able to do it comfortably take it up a notch by doing the same movement using a stability ball.
Single Arm Plank
This is one of the most basic variations to the regular workout. All you need to do is start off in a similar pose like for a push up or plank but this time rather than both arms being on the floor you’ll need to keep one of them raised.
Now keep the same pose for about 25-30 seconds and then switch hands. To take this workout up a notch you can raise one leg too or simply place a weight plate on your back.
Plank Side Twist
For this variation you’ll need to place your legs over each other and stretched. Now lift your left hand and twist as if trying to reach for the elbow of your other hand. Take a slight pause and then return to original pose and repeat with your next hand. In case you struggle initially switch to your forearms. Perform 2-3 sets with 10 reps. See video guide below to know more.
Plank weighted plate drag
Well this is where things get really serious so if you’re a newbie you might want to leave this one out for now. You’ll need a tile or wooden flooring for this workout.
Keep your knees bent and closer to your hands and position a weight plate under your feet.
Now drag the plate back and forth. To take it up a level increase the weights. Start off with 2 sets of 10 reps and add as you build strength.
Side plank knee raise
With one of your arms fixed to the ground and your legs positioned on top of each other and body turned sideways you will gently need to move the top leg closer to your chest and get back to normal pose.
Perform 2 sets of 7 reps with one leg and then switch to the other. If you’re a beginner I would recommend you do it with your forearms on the floor for better stability.