6 Core-Crushing Moves You Can Do With Just a Towel
When it’s time to seriously work your abs, you don’t need high-tech equipment to do so. Have a towel handy? Then you are ready to fire up every part of your core.
And that’s important if you are looking to really crush your rides-and grab those Strava KOMs. While fitting in leg day is important to build your fitness, having a strong core is essential to tackle those climbs and sprints, too.
Including core exercises into your regular training routine helps you maintain your position on the bike for longer, according to Noam Tamir, C.S.C.S., owner of TS Fitness in New York City.
So Tamir created a six-exercise circuit to fire up those muscles in a unique way-by using a towel, which mimics core sliders. By using a towel (or core sliders if you have them), you’re upping the intensity of your workout since the gliding motion puts tension on all of your core muscles.
[Looking to start cross training but don’t know where to start? The Beginner’s Guide to Strength Training will teach you all the fundamentals to get the most out of your weight session, priming you for stronger miles in the saddle.]
How to do it: Perform three rounds of towel lateral lunges supersetted with rollouts, followed by three rounds of reverse lunges supersetted with pike push-ups. Finally, do three rounds of hamstring curls supersetted with single-arm rollouts.
Lateral Lunge
Stand hip-width apart with right leg on towel. Lunge right by sliding foot and towel to the right and bending left knee, while engaging your core. Slide right foot back to starting position. Repeat on left side. Complete 12 to 15 reps per leg.
Rollout
Start in knee push-up position with towel underneath both hands. Engage core and slide towel out in front of you until your back is flat. Return to starting position. Repeat. Complete 8 to 10 reps.
Reverse Lunge
Stand hip-width apart with right leg on towel. Lunge backward by sliding right foot and towel back, while engaging your core. Return to starting position by bringing right foot and towel forward. Repeat on left side. Complete 10 to 12 reps on each leg.
Pike Push-Up
Start in high plank position with towel underneath both feet. Engage core to pull your feet toward your chest and lift hips up as you slide the towel forward to your feet. Return to starting position and complete one push-up. Repeat. Complete 10 to 12 reps.
Hamstring Curl
Lie face-up with knees bent and towel underneath feet/heels. Engage core and slide legs out so they are straight. Slide legs back up to starting position. Repeat. Complete 10 to 12 reps.
Single-Arm Rollout
Start in knee push-up position with towel underneath right hand. Engage core and slide towel out in front of you until your back is flat. Return to starting position. Repeat on left side. Complete 10 to 12 reps per arm.
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