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5 Hardest Core Exercises For Cyclists | How To Get A Rock Hard Core

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Are you finding your core workouts too easy? Give Emma's 5 hardest core workouts a try, do you think you can complete all of them?
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Swiss Ball Burpee:
With your feet on a swiss ball, move yourself into a press-up position, make sure your back is completely flat. Crunch your knees to your chest, then raise your bum as high into the air as possible, and finally do a press-up. That's one rep!
Chin-up/windscreen wiper:
On a chin-up bar, lift yourself until your arms are at right angles at the elbow. Then bring your knees to your chest and slowly swing them to either side of your body. Make sure your chest keeps pointing forwards.
Swiss ball 3 legged dog:
In the same press up position as before, remove one leg from the swiss ball and kick your heel up into the air (keeping a straight leg). Next, bring that knee to your chest and move it across your body. Repeat with the other leg.
Jump from seated:
Sit on the edge of a bench with your legs slightly straighter than right angles. Lift one leg off the floor. Then stand up and jump as high as possible on one leg, and sit back down. Still with your other leg off the ground. To make this even harder, try carrying light weights!
Swiss ball hamstring curl:
This is the same as the hamstring curl in Emma's previous core workout, but with added wobbling! If you add some shaking from the foot on the swiss ball this can strengthen your stabilising core muscles.
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Опубликовано:

15 авг 2024

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Комментарии : 199

@gcn 5 лет назад

Do you use core work at part of your training?

@pjkalisz44 5 лет назад

Yes!! Core gives You stability, its useful in my sport (rowing)

@lassehavbro7128 5 лет назад

Yes, and yoga

@Grunchy005 5 лет назад

Swiss ball plank at 0:43 can be made much harder by simple unclasping the hands - hold them apart shoulder width. I always plank with hands apart.

@lisapet160 5 лет назад

Yes.

@MrCjb1993 5 лет назад

Yup, gymnastic rings.

@pauldjerassi620 5 лет назад

Wow Emma my hat is off to you Lady these exercises are just so hard to do as a ex pro i admire just how you put yourself out there your not afraid so show us all just how hard these exercises are ,thank you a great video PD

@davepratt9909 5 лет назад

Ok, I'm humbled now. Actually, I was before, this just reinforces it. I can't wait to see "GCN Presenters Challenge: The guys do Emma's core workout"

@caperider1160 5 лет назад

GCN. Bring it on!!!

@johnbouttell5827 5 лет назад

It would be helpful to see Emma coach the other gcn presenters in the gym.

@kiowa21 5 лет назад

'helpful' that's a brilliant attempt! I like it.

@leqin 5 лет назад

and entertaning :.)

@General_Crock 5 лет назад

I don't think Dan knows the way to the gym.

@leqin 5 лет назад

@@General_Crock if we could just find a gym near a pub :.)

@gimmethemtoes 5 лет назад

@@kiowa21 The way her feet are on the ball, replace the ball with my face

@parsnips800 5 лет назад

Gawd blimey, looks hard. *sips hot chocolate and takes bite of cake.

@noahmiller91 5 лет назад

Emma you have just a great character and personality that comes through on these videos. You are so professional and talented but you are so honest and kind and sensible. Thank you!

@MrBJPitt 5 лет назад

Emma! You missed a perfect opportunity to get Si back for his coaching you how to cyclocross. It would be hilarious watching you getting him to do these 😂 Hats off to you, those look hard, and you did them well.

@danielellis2874 5 лет назад

It really proved that Emma did these for real when she sighed at the thought of having to introduce weights to the one legged seated squat jump thing, that sigh is the same one I do at the thought of going to the gym..

@MrBJPitt 5 лет назад

lol yeah, those sighs made me laugh

@Grunchy005 5 лет назад

"You might want to start easy, perhaps 1kg or 2kg in each hand" then proceeds to grab 2 fivers & start hopping :)

@sjlacey65 5 лет назад

OMG Emma, how do you dream these up? The pain 2 days later is a bonus - thanks !!

@bondy284 5 лет назад

GCN Team Core Challenge.....and the winner is Emma🥂👍🇦🇺

@stuartdryer4089 5 лет назад

I can see why Emma has stripes on her sleeves. Those look painful.

@necromaniconjigg1285 5 лет назад

Pumupunta din ako sa gym para mag leg exercise at mag squat at abdominal.malaki din ang naitulong sa akin sa pagbibisikleta.nakakatagal din ako sa mga mahahabang ahon.salamat GCN sa inyong pagdagdag ng kaalaman sa aming mga baguhang nagbibisikleta.

@caperider1160 5 лет назад

Highly challenging, yet manageable core exercises!! Best one to follow among hundreds on youtube!

@AeroObsessive 5 лет назад

Almost an endless amount of core exercises but to add to the above (Google them):- 1) pike-pulses (compressive core strength) 2) Jefferson curl (spinal mobility) 3) Hollow body holds 4) "Suitcase" carry

@saltycycling Год назад

Damn, Emma used to make one of the best GCN content, period. This is some advanced stuff, really good.

@classifiedinformation6353 5 лет назад

Miss Emma, thanks for additional core exercises. Very timely for my winter workouts. These will be added to my routine, as I have noticed a difference in my riding with only one month of core training. More please...

@leedorney 5 лет назад

I'm always in awe of Emma, talented, fit, speaks at least 3 languages and is a Dr or a lawyer...an incredible lady !

@preston_mui 5 лет назад

People in my gym are wondering why I've been cursing Emma's name while doing these today

@2bteachable2 5 лет назад

So Emma, about the only way I can think of expressing how impressed I am by your selected exercise regime is to say the first thing that came to my mind after watching this video: And a bunch of New Years resolutioners just gave up their "I'm going to join a gym and get in shape" resolutions.

@kevinell6605 5 лет назад

Top notch...I've done varying sports over the years, to know that these will be hard. Great tuition too without and I'm glad to see it, more or less just using your own body weight ...once again keep up the good work !

@leifben4264 5 лет назад

Nice Emma you do great videos

@Einhander49 5 лет назад

If you're SERIOUS about improving your performance, then you REALLY need to hit the gym. Deadlifts, SQUATS and goodmornings with a HEAVY barbell will shred your core and improve your athletic ability x10.

@anthonyescobedo2142 5 лет назад

Holy smokes! Burpies are hard enough and you just added a Swiss ball to it. I'm going to give this a try. I used to do an exercise called an Alligator. You start in the plank position hold for 5-10 sec, extend one arm to the push-up position hold 5-10, extend the 2nd arm and do a push-up. One arm down hold, 2nd arm down hold and repeat.

@cyklatillbahamas 5 лет назад

For the shoulder area: slow and controlled pushups with straight arms. Try different angles to find weak spots.

@kierenkd 5 лет назад

Best core exercise I can think of is barbell squat. Once you are holding 1.2x bodyweight on the bar you whole core/ trunk gets a great workout. Heavy "farmer's walks" are also great for core, glutes, hamstrings and pretty safe.

@kierenkd 5 лет назад

Obviously Smith machine squat doesn't count

@duncanvincent9106 5 лет назад

Oh boy gonna try these..... when my gym at work is completely empty!!😱🤣

@simedinson984 5 лет назад

why empty have a litle faith ;)

@DrJPTomlinson 5 лет назад

I use THENX app for calisthenics. Bulgarian split squats , Pistol squats and crab walking with a doubled-up inner tube just above your knees are all good for gluteals. A medicine ball is good for core exercises too.

@nobtherabbit 5 лет назад

not sure if someone hasn't already added this exercise...but I'd include an inverted push-up to counter the press-ups exercise. Lie on back under Smith machine barbell / squat rack etc, feet on exercise / swiss ball, legs straight. Reach up and grab bar shoulder width apart. Pull yourself up (sternum to bar) to count of 2, hold for 2 then lower for 4. Keep core tight/engaged. Progression - raise bar, single-arm, one-legged etc... START with no swiss ball if you are not able to balance. Vary this exercise to incorporate isometric holds for grip strength etc... and then roar like a lion.

@jasonpapworth4428 5 лет назад

I practice calisthenics to aid my cycling and these movements are properly tough!!! GREAT video Emma! Keep 'um coming!! (Get Dan involved next time!) 🚴‍♂️

@gcn 5 лет назад

Cheers Jason! It is tough but worth it!

@lucasm3879 5 лет назад

Great exercises and not obvious ones either, thanks Emma.

@Grunchy005 5 лет назад

OMG I have to tell you what I got a couple weeks ago - an old Nintendo Wii with balance board and Wii Fit Plus! I always kind of wanted to get one but the original price was just too much; however the whole package 2nd hand at $40 was much more palatable. Let me tell you, the game may be overly cutesy and Japanese, but after a couple weeks I genuinely have better balance & coordination. It's not a core workout, just simply exercises of Balance and Coordination. Fantastic stuff.

@LUCYDIAMONDBOXER1 5 лет назад

My Swiss ball routine is mega hardcore, I squat on it, hold two handles with the rabbits face facing forwards and shout BOING! around the gym. *expert workout rating

@THEANPHROPY 5 лет назад

Hahaha

@emmapooley433 5 лет назад

Brilliant. I need to try that one 😂

@garybc 5 лет назад

Emma REALLY can do ANYTHING!!!

@Justindejager205 5 лет назад

Oh the Swiss Ball, my nemesis. Great video. I will try some of those. My hard set is lie on your back. Place your heels on the ball. Then roll up and touch your toes (or as close as possible), roll down and repeat.

@94CSPmiata 5 лет назад

Do this and more core work in general! I've been dealing with hip and knee issues due to muscle imbalances and core work is the key to keeping them away.

@mnbv5555cxz 5 лет назад

go rock climbing! Great balance/strength/core bodyweight exercise - and super fun!

@gcn 5 лет назад

Good shout!

@henrykemp6711 5 лет назад

@@gcn I used to do a core session down my local climbing gym where the aim (which I never quite made) was to get strong enough to be able to do a Dragon Flag (like Bruce Lee in Enter the Dragon). The Swiss Ball Burpies look pretty hardcore too though!

@derekkuhl 5 лет назад

This is such awesome content! I am doing the beginner core exercises you posted a few months ago. So great and so important. I have a request. Could you do a video or series of videos from beginner to advanced for various core workouts that we can use for core workouts from beginner to advanced? The core is so ignored and technique is so important. Seeing Emma doing the movement is so much better than reading it or hearing it described.

@n0twist1 5 лет назад

bulgarian split squats are one of my favorite exercises i've been doing for strength for cycling. addresses strength as well as core stability and balance and can be done with or without weights.

@tqminnz1405 5 лет назад

I'd need three takes just to say "specificity" without tripping over my tongue let alone doing these exercises. Well done Emma, great video and great pronunciation.

@williamkujanpaa4318 5 лет назад

That's insane Emma! I can only do a 45 second plank. I will try some of these. I'm still nursing a broken and torn wrist so I have to use the hand weights on the floor. Thanks for these exercises. - Diane

@bretlinford6096 5 лет назад

Most impressive is that Emma keeps her glasses on during the Swiss ball burpee!

@stuartmcgill5065 5 лет назад

Thanks Emma. I'm really quite lazy when it comes to 'core' work, relying on riding the bike to take care of all aspects of my strength/ fitness. However, as I want to improve my overall performance this year, I need to get myself motivated. These exercises look like a great way to build some solid core strength before the season begins. Happy New Year from a very snowy Munich.

@taylor1348 5 лет назад

Great video. I've been doing the sets from your previous video, now time to step it up. Thanks

@pjkalisz44 5 лет назад

smoething new, must try it!

@timmoss8510 5 лет назад

Great form Emma, and good exercises. I recommend you (and everyone!) tries the swiss ball ones on a TRX (no afflilations, just love it as an exercise). You can get a longer movement and therefore more constant core engagement with a TRX while maintaining the instability that makes these exercises so effective.

@sapinva 5 лет назад

Those are pretty easy. Plank twist (with arms) and hold for 32 breaths all three positions, then finish with 128 pushups. Hang upside down from knees over pullup bar, do crunches with one (or more) 45lb plates held to chest. If you haven't puked yet, 128 alternating front kicks as fast as you can with forearms held up covering head.

@PinkBunnySlipers 5 лет назад

Hard core and awesome, there is only one reason GCN got you to do this the other presenters can’t. Your awesome...... PS other GCN I can’t do these either do feel to bad 😮

@Guexican 5 лет назад

I was avoiding watching this video because I knew the exersices were going to be difficult but they really work. I have sore muscles that I did know I had. Lol. Thanks Emma.......for the pain. Your still my favorate. 😉😁

@joeblommel8633 5 лет назад

The hardest ab exercise for me is where you put a slip disc underneath your feet with your toes on it. You are in a plank position but with your arms extended. You then walk on your arms with your legs trailing, but you have to keep them from moving side to side. This one always makes me hurt everywhere in my core.

@chrisjenkins1 5 лет назад

Bloody hell! I felt weak just watching this. Well done Emma you are strong.

@epilefchannel9424 5 лет назад

jeeeessusssssss... this is like the next lvl of core excercises i needed.. thnks a lot emma! ...u look powerful

@timowen5741 5 лет назад

Respect to you... bloody tough!

@Simontbeesley 5 лет назад

Great video once again Emma. Can’t wait to give them a go

@hansschotterradler3772 5 лет назад

Great job!! These look really hard. I will try them the next time I hit the gym.

@THEANPHROPY 5 лет назад

Thank you so much for this upload and the last few uploads on training: still need to do the most recent cycling session but I am on a weeks break until Monday; great range of exercises, can also be done with the TRX too. I like the single leg bench squat jump: as it is really fast and explosive and functional; if you kept the reps low e.g. 2 reps,1 minute rest between sets, it would be speed training :;:)). I see a lot of development potential for the exercises to build upon such as: single leg bench squat jump knee tuck; which means you raise the jumping leg knee to meet the other in the air, another development would be to briefly hold the knees in the air :::))) or have legs straight for the chin-up screen wipers you get the idea. Keep up the good work. Peace and LOVE

@PFULMTL 5 лет назад

Some I didn't know about. Thanks.

@rickiovine2170 5 лет назад

Emma, these are excellent core exercises. Thank you.

@WaechterDerNacht 5 лет назад

Great video! I'm always looking for some new exercises to do at home or with the sprotsclub (not a cycling club). What i do quite often at home is standing on a balance board and juggle while doing it. switching position on the board by 90° can give some new movement patterns aswell. all in all for me its great for movement seperation, concentration and all muscles you need for balancing. Also great as active rest for circuit training between e.g. core exercises...

@davepatton2131 5 лет назад

Great simple workouts, thanks Emma!

@FraiseRaboteuse 5 лет назад

Fabulous clear instructions

@hansschijfs 5 лет назад

Big respect for Emma 👍 Question: Has there been research about using rowing trainer for cyclists ? It helped me a lot to improve core stability but also power and strength. Txs for the response.

@walcottav 5 лет назад

Acquired a 2nd hand rower. Love it. I agree, it has done wonders for my core stability & leg strength, as well as upper back & shoulders. Cardio is a bonus, as well as increased flexibility.

@Grunchy005 5 лет назад

I got a set of elastic tubing straps for cheap (from Winners store, of all places). Row is one of the exercises, just loop over the feet & row away. There's a standing variation called crossover row, you stand on the middle, cross the elastics in front of you, and raise elbows to shoulder height. I'm astonished how good those elastic tubing straps are. A zero equipment version is where you lay on your stomach & pull back all legs & arms eg. Superman. Tons of variations & plenty of vids on youtube and livestrong.

@m6johnson 5 лет назад

Glad to hear this. I'm buying a Concept 2 next week for just this purpose.

@hansschijfs 5 лет назад

@@m6johnson I use the Concept 2 since 2 years. A very good machine, good choice.

@paolobramucci3609 5 лет назад

m6johnson I have a C2 Model D and have been using it for the last 10 years. It will definitely help you with regards to your cardio, core strength and flexibility. Moreover, if you learn to row with the correct technique, you will more likely not experience any injury from using a C2 or as they are also known in the rowing world, an erg, as in ergometer. Here are the links the two best channels on rowing Dark Horse: ru-vid.com/show-UCshPuX_lIPyxu0U2iwhhBZg and Training Tall: ru-vid.com/show-UC6k6vvs0mc25M4Ximk6S0xg Both of these channels are by rowers that are by former competitive rowers, who are well versed on training both on and off the water. Also, if you are looking for an App to use with your C2 and its monitor (PM), the best one, and it is free, is Erg Data. You can download from the App Store. It is made by Concept 2 and provides a lot of additional data points over an above what the monitor does, as well as it will sync your workouts to C2’s online log, for further analysis and comparisons with your rowing peers. I hope that this has been of help to you.

@bikeanddogtripsvirtualcycling 5 лет назад

i just bought one of those balls last night and inflated it about an hour ago. my dog is guarding it now and wont let me near it. as soon as i leave the room he will be on it - until it bursts

@bikeanddogtripsvirtualcycling 5 лет назад

update. just got back from a run and decided to try the ball out using one of Emma's exercises. it kind of hurt a bit because i had been out and about running up and down sand dunes for a few hour and i couldnt get my foot positioned comfortably because i had runners toenail - ie i had torn one off during my run (it happens). Anyway, the ball is no more. when i put my feet back on the floor, my dog came charging through and pounced on it. there are bits of blue plastic all over my gym floor now (well not really a gym, but i use my two large bedrooms as gyms. front one has a treadmill and will soon have a smart trainer and rower, whilst the back bedroom has a bench, free weights and core stuff - oh and i have a cross triner in the middle of my living room floor which i found).

@pierrelermigeaux3636 5 лет назад

Emma Pooley, un phénomène..

@jaysun4069 5 лет назад

Good exercises but on the pushup part of the "burpie" you should keep your arm angle closer to a 45 degree rather than 90 to reduce strain and keep the work on the pec muscles. Same goes for any pushup or horizontal press movement.

@paulbigbee 5 лет назад

If only my legs looked like Emma's - what a boss.

@MSPatterson 5 лет назад

An ab wheel rollout is quite hard to beat for a difficult core exercise.

@Oakrider0 5 лет назад

Thanks again, Emma and GCN team. :) Happy new year- BTW, can you help also posting something for knees as well? I can see that 'jumping' is quite helpful but for someone with weak knees, makes worry if following that. I have been injuring almost my whole body bit by bit and now time has come for right knee at last. :( Thanks in advance!

@parttroll1 5 лет назад

I did see Amanda Sobhy the professional squash player kneeling on a Swiss ball and holding out a plate weight at arms length and slowly twisting side to side.

@ianmoon8764 5 лет назад

very well explained, I need to man up and try them now

@lolnarak 5 лет назад

Thanks Emma! These seems great core exercises! Too bad I don't have a swissball and too broke to buy a gym membership but I'll look up other exercises that don't require any equipment.

@paul.kimmings1668 5 лет назад

Emma showing some serious strenght there .

@chikuchiku2 5 лет назад

Good! Many of this type videos made for biginner level, so I'm happy to see higher level program.

@gcn 5 лет назад

Cheers Kabe, let us know how you get on!

@johnmilliken982 5 лет назад

Extraordinarily funny - I laughed 'til I dropped (early and often) off the ball. Thank you Emma.

@user-ec6kt2fg7m 5 лет назад

GCN: *Hips don’t lie*

@Ystadcop 5 лет назад

A brilliant video. I'm going for a lie down now.

@WendsH 5 лет назад

Damn, Emma. You've /almost/ convinced me that I need to buy a swiss ball lol You are a beast!!

@trbeyond 5 лет назад

Try the chin up/windshield wipers with no bend in your knees for added fun!

@mhe8545 5 лет назад

Emma you are the best. REAL!

@LUCYDIAMONDBOXER1 5 лет назад

💪Quads of steel💪

@TriathlonMatt 5 лет назад

Check out the gymnastic 'hollow hold' exercise. Super efficient core strength builder.

@e139439 5 лет назад

That's some serious shit lady, respect

@maxeuker2949 5 лет назад

Let's see the guys on the channel do all these too!

@natw3989 5 лет назад

What's the best way of improving balance? Whenever I do a swiss ball class - everyone is balancing on them serenely, whilst I'm the only one struggling to balance on all fours or frantically windmilling my arms and falling off...

@jedimasternig 5 лет назад

Oh the swiss ball burpee did it for me........instant crisis watching Emma do that one

@jakobgehrke4092 5 лет назад

There is something harder: it's just like the sit-to-jump, but you are sitting on the floor and just try to stand up. You also can jump if you are good enough

@THEANPHROPY 5 лет назад

Also kneeling sat back on your haunches then jumping up or forward :::))

@sgalenchapmanjr7456 5 лет назад

Emma, great video. While watching you perform the seated squat, I noticed medial deviation of both your knees indicating gluteus medius weakness. May want to look at that. Keep up the good work and make all the boys give this workout a go. By the way, I am a physio.

@emmapooley433 5 лет назад

S Galen chapman Jr thank you for this! Indeed I’m all too well aware of my weak glutes 😬 ...getting there slowly with the help of a great S&C coach but it’s led to plenty of running injuries over the last few years ...

@sgalenchapmanjr7456 5 лет назад

Keep up the strong work and make those boys try the workout too. I think half of them will fall on their butts.

@radlesquid 5 лет назад

+1 for getting the other presenters to try this

@degzi 5 лет назад

She's a machine

@jamiehay1027 5 лет назад

F E E L T H E B U R N🔥🔥🔥

@tool5150 5 лет назад

I will be... I have just joined a Gym and I am starting a strength training routine.

@RYTHMICRIOT 5 лет назад

Increased muscle mass after a certain point can have a negative impact on your cardio as your heart and lungs will have to work harder to supply the extra tissue. Important to find a good balance.