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CORE STRENGTHENERS

Core strengtheners are poses that target the abs, obliques and lower back. They are crucial for mountain bikers to maintain a stable position on the bike and to reduce lower back pain. You will find a number of 15-minute core strengthening sequences in the Strength Series and a Core Stability Sequence here.

Bird Dog
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Bird Dogs

Bird Dogs strengthen the core—the abs, obliques and lower back, and are one of the most effective poses for alleviating lower back pain.

Boat Pose
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Boat

Boat pose is a core strengthener that targets the abs, obliques, lower back, hip flexors, adductors, quads, upper back and neck.

Crow Pose
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Crow

Crow pose is an advanced arm balance that strengthens pretty much the entire body. It also challenges your balance and body control.

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Fish

Fish pose is an advanced backbend that opens up the chest, increases spinal mobility, strengthens the abs, and alleviates pain in the thoracic.

Locust Pose
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Locust

Locust is key for mountain bikers to activate and strengthen the posterior chain—to alleviate low back pain and pain in between the shoulder blades.

Plank Pose
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Plank

Plank pose strengthens the abs, obliques and lower back and is a key pose for alleviating lower back pain and stabilising your posture on the bike.

Side Plank
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Side Plank

Side Plank strengthens the wrists, shoulders, glutes, abs and obliques and can help to alleviate lower back and shoulder pain.

Upward-Facing Plank
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Upward-Facing Plank

Upward Facing Plank is a great counterpose for mountain bikers to open up the chest and strengthen the muscles that support the shoulder blades.