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Emma's 6 Core Stability Exercises For Cyclists | Beginner Core Workout

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Emma is back in the gym to talk you through six core stability exercises that can help you ride faster and avoid injury. All you will need for this workout is some clear floor space and an exercise ball.
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Emma runs you through six of her favourite and super straightforward core stability exercises. These include the bridge, Superman pose, boat pose, the plank, the side plank and finally the exercise ball hamstring curl. Core strength is super important for cyclists to make you a better all-round rider and reduce any chance of injury. Core strength is especially important when riding out of the saddle, a key skill for every cyclist.
Let us know if you give this core workout a go. 👇
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Опубликовано:

15 авг 2024

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Комментарии : 166

@gcn 5 лет назад

Do you add a core workout to your exercise plan?

@mcjcg1372 5 лет назад

Global Cycling Network yes I like to do track stands and see how slow I can ride it's grate for the core and fun to

@tedallenwolff 5 лет назад

excellent video Emma! I do side planks and a forward plank, holding each for 1.25 minutes if I can. I'm going to add one of the exercises you showed us here. Cycling aside, having a strong core is essential to maintain good spinal health.

@qp8953 5 лет назад

yes, plenty of pilates, both mat and reformer. the ball exercises look great - will definitely try them. but 2 minutes is a long time to hold a plank i prefer a few sets of 1 minute planks (front , side, and side) . but then i'm relatively old :)

@mathieub3953 5 лет назад

Any idea what I could do to get rid of the stiching burning pain close to the shoulder blade, on my case left side, after riding a bit out of the saddle and working therefor harder with my arms and upper body?

@DaveWarnock 5 лет назад

I could demonstrate for Emma just how little a beginner can actually manage :-)

@THTHvs 4 года назад

0:44 Bridge 1:48 Superman 3:02 Boat 3:52 Plank 5:01 Side Plank 6:09 Hamstring Curls on Swiss Ball

@werdna1969 5 лет назад

What I love about Emma's presentation of core workout is, unlike other fitness instructors, she doesn't make it look easy.

@Mububban23 5 лет назад

FYI these are exactly the core exercises that fixed my lower back problems. I spent a good 2 years not getting better than 80%, until I found these exact exercises from physio/yoga/pilates. 10 minutes, twice a week, and I finally got back to 100%.

@dargar7325 5 лет назад

Superb addition to the GCN show. Thanks Emma. Next is 5 flexibility exercises please...

@julen2380 5 лет назад

Yes, please! Flexibility next would be super!

@stephenjeffreys4219 5 лет назад

Thanks Emma for the great tips to make my core exercise routine more efficient - I'm doing them every day to regain fitness after a period of chemo-induced inactivity

@gcn 5 лет назад

Hope this helps Stephen!

@emmapooley433 5 лет назад

Ouch! Good luck Stephen! I really hope it helps. Can highly recommend yoga as well for a gently-tough and very calming workout. Depending on the style and teacher!

@mithral999 5 лет назад

For the next presenter challenge you should see if any of the guys can do one of Emma's core routines

@paulsherwood5864 5 лет назад

I just rode 22 miles to work and 20 miles back. The laying down bit looks quite appealing.

@ZaydDepaor Год назад

She is very strong and fit and a good teacher, I know those exercises are difficult.

@joejackson6453 3 года назад

Thank You, 2yrs ago and still great value, I was hitting lumber back pain, been rolling out the hips and now strengthening with this helpful series. Good job, your keeping a Paramedic in active fitness after 50🤝

@ftrider1768 5 лет назад

Never done core workout before but after seeing this video most definitely will start, sure to be a benefit 👍

@ryu2241 5 лет назад

Great job Emma; you're a great presenter and a champion! I do lunges, planks, push-ups, squats, leg raises, high knee-ups to elevate my cardio and strengthen the core. Helps with climbs.

@iamtstamps 3 года назад

Mam, doing these exercises in Yin Yoga and Pilates definitely helped my back when riding. Thanks for share, I will definitely share these exercises with friends

@philipmay3875 5 лет назад

Emma is like the phys. ed. teacher who was really tough, but everyone loved her anyway. Great vid, thanks!

@criticalmile5631 5 лет назад

Thank you Emma, these exercises are a great add to trainer when winter keeps you in. Will be ready for Spring for sure!

@laipply1 5 лет назад

Thank you so much for these core exercises. You have given me hope to relieve my back pain.

@TMFitness 5 лет назад

With the superman pose, squeeze your armpits to engage the Lats, push the heel of leg back and focus on maintaining a level pelvis. It's important to not raise the leg too high otherwise the pelvis tilts and compresses the lumbar. Then just keep everything tight and squeeze the Lats, Abs and Glutes during the hold.it should feel like really hard work.

@Grunchy005 5 лет назад

Here's a funny thing, I had learned to do a similar "superman" movement but from the plank position rather than hands & knees. Balance is much trickier. Another thing about the 2 min plank, when I do that one I actually revert to the side plank as a resting position. Lastly (speaking of keeping things tight): it is possible to increase the resistance of a plank if it's done from elbows rather than the palms. What I do is essentially pull downwards with my elbows & thus tense up my entire abdomen, from chest to pelvis. Try holding that for 10 seconds during a 2 min plank!

@TMFitness 5 лет назад

@@Grunchy005 the plank technique you described there is an advanced variation sometimes called the hardstyle plank. But rather than doing it for two minutes do a series of 10-20 second holds.

@ank83agarwal 3 года назад

She's so awesome, great video.

@Willparr 5 лет назад

Not only beneficial, but in my mind it's required to do core/hip exercises for long distance or high endurance cycling. If you don't, you'll end up with an overuse injury like me! Haha. Been using these exercises and more to strengthen around the injury and also add more strength to my back/hip/core to prevent future overuse injuries

@ATAHUALPA867 4 года назад

Happy Sunday. Rested today no heavy exercises just did some yoga and this series but not all of them.

@kevin_du_92 4 года назад

Those are way more pro than the exercices showcased by the other videos of the channel. Thank you !

@GMoneyLove 5 лет назад

Advanced version 2 of #4- plank: In plank position, scissor one leg by raising the leg up in the air and holding for a count of your choice, while you hold good form, and balance with the other foot on the ground. At the end of your count, lower the raised leg to the floor and switch legs, all while maintaining your plank. Ouch. Also a nice balance drill when you are doing push-ups to raise the level of those as well. Great content!

@LorrainePiercy 5 лет назад

Thankyou. Im new to this cycling and will add these in to help prevent my sore back.

@vancouveropenbsd985 3 года назад

3:50 gave me flashbacks to basic training many moons ago.

@user-lt8vw4fe4w 3 года назад

Her legs are gorgeous! Those are champion's legs.

@hotdog9025 5 лет назад

I love sprinting uphill and how it tones the midsection!

@kevinbraden9445 3 года назад

Thanks

@MrKsetty 5 лет назад

I have been doing few of these, but your detailed description and few more helps I am gonna try these out

@Grunchy005 5 лет назад

THANKS Emma - this is exactly what I wanted. I've kind of felt the need for greater core conditioning for awhile now, but I lost track of what I needed to be doing. Highly valuable stuff.

@gcn 5 лет назад

Cheers Grunchy, let us know if you feel the difference!

@m.c.9991 5 лет назад

I use an office chair on wheels for the hamstring curls.

@dcmsr5141 5 лет назад

I'm cramping watching this video, its great you lead by example. Great work!!!!

@philiphiggs1615 5 лет назад

Great examples Emma. You are incredible.

@jamskof 5 лет назад

just what i needed, nice one emma!

@daytch9485 5 лет назад

Once again Emma bringing the great content for off and on the bike. Bike bling is great but what good is it if there's not a rider to match.

@trevejenkyn9888 5 лет назад

Thanks once again, it is an important work out made to make look as though I can attempt to do them

@MartinWolves 5 лет назад

I will be trying some of these tomorrow. Thanks!

@jimtipton8888 5 лет назад

I have such an Emma crush! Great video. Going to discipline myself to do these. Thanks!

@ElonMuckX 5 лет назад

Me Too!!! Emma Rocks!

@DaveCM 5 лет назад

Me too!

@lenahygiena 5 лет назад

Me three. Emma is awesome

@patrickhance7211 5 лет назад

Emma, Emma strong .i do those exercise Twoo times a week verry good exercise for the bike.🚴pat from Belgium

@bryanmccullar4701 5 лет назад

Excellent core workout, Emma! Thanks.

@blockhax6146 5 лет назад

This is super helpful - thanks Emma!

@bluecurvedesign 5 лет назад

Emma demonstrating why she will continue to absolutely demolish the GCN lads on any hill climb!

@Grunchy005 5 лет назад

Simon was pretty convincing on his Belmont Hill ...

@saikidesign 5 лет назад

Happy belated birthday Emma!!

@afuel4sport 5 лет назад

Hi Emms, great video and nice to see the outtakes as well. Yes I do Bikram Yoga mainly during the winter and core during the summer with the swiss ball.

@gonetoearth007 5 лет назад

Awesome video! Very useful indeed! Thanks Emma!!

@thepie4052 5 лет назад

Great video Emma, thank you!

@soyeesoyee 2 года назад

Hi Emma, these exercises are great! For some of the exercises, you didn't say how many reps/sets. Can you let us know? Thx!

@paulpercival5817 5 лет назад

More gym workouts please, great Emma thanks

@sureshchinnappa2290 5 лет назад

Fantastic Em. Thank you for these tips. Going to start these exercises this weekend. Ta!

@mcjcg1372 5 лет назад

I am going to incorporate this into my training it was very helpful thank you

@gcn 5 лет назад

you're very welcome Mc

@richardedward123 5 лет назад

This was very useful! More training tips, please. :)

@primalinstinct1000 5 лет назад

Could you do a video on how to manage imbalances due to lots of cycling that can cause niggles eg. knees and Achilles?

@LUCYDIAMONDBOXER1 5 лет назад

Quads of steel 💪... On another note a cycling buddy told me I was mentioned in a GCN video? That will make my weekend if right. 😁

@willian.direction6740 5 лет назад

Thanks Emma I am off to try it with the dogs jumping on me as they do when I lay on the floor.

@misopaste5680 5 лет назад

fantastic, ty

@coisasaleatoriasdainternet2629 5 лет назад

Muito obrigado, estou aplicano nos treinamentos!!👏🏽👏🏽👏🏽👏🏽

@luisgallo5518 5 лет назад

Amazing video, definetly will try these.

@gcn 5 лет назад

Thanks for all the support Luis, hope they can help

@beeble2003 5 лет назад

0:35 I was convinced that Emma's was about to get groped by that freaky hand in the bottom-right corner. I'm so glad you cut before it happened.

@capalatriste 5 лет назад

Hoy he empezado y que sepas que eres mi superheroina, no aguanto ni la mitad que tú!!!! Yo podría ser super-botijo!!! Saludos

@Einhander49 5 лет назад

Anyone that's serious about performance gains NEEDS to hit the weight room. My performance increased exponentially when I started a high rep weight training program. Do heavy squats, though.

@davidmcmanus4751 3 года назад

Actually, at 0:16, what I was actually thinking, was, "Wow, she has really bad circulation!" Your legs are purple. And that's not just the lighting. If you're not on a blood thinner, try sprinkling cayenne pepper on your food, or start with 1/4 teaspoon, and stir it into one cup of warm water and drink it three times a day for better circulation. Start with 1/4 teaspoon. Work your way up to 1 full teaspoon, three times a day. Also eat a green leafy diet. Hope this helps.

@jacobjames1171 4 года назад

@3:28 Emma looks like she's having fun.

@greglee7708 5 лет назад

Great wideo, very usefull

@thevipersaint1688 5 лет назад

This is a great video! I'll definitely be doing them in the future! I can tell I don't have a great core cos that hurt!

@jesusenriqueriveratellez531 5 лет назад

Got it!!! Thanks.

@patrickmilner489 5 лет назад

Great workout video! Now all i need is one of them balls...

@yannickokpara4861 5 лет назад

You should assume a cat pose during the plank if you are to target the core. Also you should bend your legs to disengage the quadriceps.

@marcelschlebos3975 5 лет назад

Emma for queen. It’s easier to follow you when youre doing the exercise. OMG you speak so fast just like an exiting Spanisch guy om GCN Spain ;-)

@running4fun863 5 лет назад

I think that Swiss ball is too soft however not important for this workout Thanks Emma for these great exercises. I try and do them twice a week. I am really flexible . Do you have any stretches for shoulders or any tips . Recently my shoulder are really sore tightness .

@invaderzim7890 4 года назад

I love Emma!!!!!

@capalatriste 5 лет назад

Buahhh¡¡¡¡¡ Menudo físico¡¡¡¡¡ Saludos

@kckess Год назад

Is there a substitue for the hamstring curls? I don't want to have a giant ball in my space.

@christians9855 4 года назад

Planks don’t load your scapular muscles or glutes, and contribute to low back pain due to hip flexor imbalance. In other words, they suck for cyclists. Best to flip over, externally rotate your arms, press into the ground with your upper back and drive your heels into the ground with your glutes 👍🏻

@Djuntas 5 лет назад

Side planks are so hard. Can easily do normal planking (well the Advanced in this video, didnt know their was other easier versions) for 2-3 mins, but side hurts!

@TheWaxChainFanClub 5 лет назад

That must be a fly away football - if Emma used a Swiss ball it'd be like the beginning of The Prisoner.

@485scottc 5 лет назад

This could maybe be one for ask gcn anything but how important would you say a strong neck is for cycling? And is there any exercises to build a strong neck?

@kubagornowicz 5 лет назад

Now I'm doing only planks, but it's time to inflate the swiss ball :) Thanks!

@alexbeldon3633 5 лет назад

I think this channel knows what I’m thinking because I was literally was thinking about doing core exercises 😂😂

@gcn 5 лет назад

Let us know if tomorrow's video is spookily accurate too

@alexbeldon3633 5 лет назад

Bob Ferguson how convenient My mum runs a Pilates class pretty much everyday so I think I may do them

@caioagma 5 лет назад

How many times a week should I do something like that?

@ElonMuckX 5 лет назад

Those are some GOOD LOOKING LEGS!!!!!

@Grunchy005 5 лет назад

Shocking powerful hamstrings - I'm a bit afraid of doing that final one with the ball though. I'm worried I could trigger a hamstring cramp and I can only imagine how painful that is going to be......

@solidstomak 5 лет назад

would these exercises help with lower back pain? ive started to get lower back pain with my cycling and it's started to get excruciating all of a sudden

@AandA697 5 лет назад

I do Stretch a lot for improving my Cycling. Also do some muscle Exercises for my ITB. Now i also have to Add Core Exercises?😬 cmon, i am not trying to win the tour de feance😂

@orbifold4387 5 лет назад

Haha There are some yoga sessions that let you do all at once. You forgot about foam rolling.

@okantichrist 5 лет назад

Now where did I put my space hopper 🤣

@taufikabidin412 5 лет назад

core exercises look easy.and.seem a waste.of time. but its hard and you really feel it as the ride gets longer and harsher

@markankone9362 5 лет назад

Hi Emma 🙋‍♂️

@gcn 5 лет назад

Hi Mark!

@jedimasternig 5 лет назад

Yeah i would

@romainmongeau1463 5 лет назад

Nice video but be careful with the "hamstring curls on swiss ball" exercise, I got hurt doing this one because my hamstrings were not strong enough. This one is definitely not for beginners and it has been more than a month that I have pain in my muscle + in the ischium region, and that I had to stop cycling. So please be careful with that!

@hugbearsx4 5 лет назад

Pro Superman pose: lift BOTH your legs and BOTH your arms and bounce them quickly enough to maintain constant distance from the floor. Bad joke, I know...

@cyclingfreak56 5 лет назад

Lol

@lukasadamson6091 5 лет назад

Might look like a drowning fish...

@leakyabstraction 5 лет назад

"job, family, social life"... nope, that doesn't apply to me. :)

@gcn 5 лет назад

Cycling always comes first!

@drkneesandtoes6312 5 лет назад

The hip raise is much more safely done WITHOUT trying to curl the spine. Simply clench the glutes and lift the hips straight up. Several of the other exercises are also not so well explained . For example, the point of the superman is to maintain stability in the pelvis/lumbar region, so the emphasis should be on maintaining a level pelvis and a flat back (if you really want a challenge - do this exercise with a tennis ball on your lower back to prove that your pelvis isn't rotating sideways). Also, mst people find that flexing the foot of the rearward leg helps them to push it backwards level with the pelvis - you're not trying to LIFT the foot but to push it backwards, straight and level. Keep the head in a neutral position too, not trying to look up at your hand. If you want to see how to do these exercises properly (sorry, Emma, but this is important for back health) please look out the books/videos of Stuart McGill - he's a 30+ year researcher into back mechanics and cuts the crap around 'core stability' - i.e. how to train the muscles to support your spine in its proper function WITHOUT causing unnecessary wear and damage that will impact down the line (i.e. as you get older, generally).

@CorporateGamer 4 года назад

note, don't try to use a balloon instead of the ball.

@spaminbox 5 лет назад

sorry astronauts, gravity is needed for these exercises.

@Antibionic50 5 лет назад

Doing the Superman and bridge only lifting arms and legs for a centimeter leaves me in balancing agony 😖

@gcn 5 лет назад

Hopefully with a bit of practise that will get better for you

@Antibionic50 5 лет назад

Global Cycling Network it's harder than a full stretch because it affects the smaller back muscles

@mcjcg1372 5 лет назад

Dont fill bad the first time I did the Bridge it took me 3 days to recover . You should try planking on your elbows 3 reps of 30 seconds is a good place to start

@felipedelfierro2310 5 лет назад

I can feel fthe pain just watching it

@rasmuswi 5 лет назад

"Superman pose", you Brits sure have a fancy name for that exercise. In Sweden it's called Hitlers dog.

@TheBrainActivation 5 лет назад

ouch, never heard this in Germany :-)

@lenahygiena 5 лет назад

In Germany it's "superman" too. Heard someone call it "bird dogs" once

@dh7314 5 лет назад

Lol, I hope this is true.

@rasmuswi 5 лет назад

It does a Nazi salute while lifting its leg to do its business. How could it not be Hitlers dog? :)

@bobohsieh 4 года назад

99%cycling 1%core

@jeffmcilroy7081 5 лет назад

I stopped going to the gym and started cycling so I could quit these types of excercises..Theyre torture, I’ll stick to cycling! Lol

@lukasadamson6091 5 лет назад

Cycling will be torture if you only do that without doing any mobility of stretching exercises. And I really don't think you went to the gym to do these.