7 Killer Core Exercises That’ll Build Insanely Strong Lower Abs
We all want a solid core for different reasons: sports performance, pain prevention, that finish line photo—but strengthening your midsection is particularly important for cyclists. That’s because your core is the stabilizing center of your body, and it can make or break your speed goals and prevent (or contribute to!) an injury.
But if you’re searching for lower abs exercises, we need to get one thing out of the way first: “Lower abs exercises” aren’t really a thing. “Your core is comprised of the rectus abdominis, which runs down the front of your body and creates that ‘six-pack’ effect; your obliques (side abs); your erector spinae, which runs up your back; and your transverse abdominis (the deep core located under those six-pack muscles),” says Lindsay Clayton, a certified run coach and trainer at Barry’s Bootcamp in New York City. “When people point to the lower part of their stomach and say their ‘lower abs,’ they’re really just referring to their rectus abdominis, and you can’t only work the lower part in isolation.”
That said, there are plenty of abs exercises—both creative and classic—that engage your rectus abdominis, including the lower part, and make you a stronger cyclist.
“While it’s important to work your whole core for a balanced body, there are certain exercises that utilize the lower part of the rectus abdominis,” Clayton says.
[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 use this list: Clayton suggests doing each exercise below for 30 to 45 seconds before every ride. “This will fire up your muscles so they’re active when you need them most,” Clayton says. Clayton even demonstrates them herself, so you can nail the perfect form. You will need a mat and a set of sliders. Two hand towels or paper plates will work. too.
(PeopleImages - Getty Images)Stabilizing the center of your body can boost your performance and stave off injury.
