Mountain Climbers
Start in a push-up position with a small towel or paper plate under each foot. Squeeze your shoulder blades together and pull your lower abs toward your spine. Without rocking or swaying your hips, slowly slide your right knee toward your chest, then slowly push it back. Repeat with the left knee. That's one rep; do 15.
More: 5 Training Ideas to Increase Bike Power
Seated Boat with Isometric Side Push
Sit on the floor, knees bent and heels lightly touching the floor. Make a fist with your left hand and press it into your right palm about six inches in front of your chest. Keeping your legs steady, twist your torso to the right. Hold, pushing your left fist into your right palm for 15 seconds. Twist to the left and repeat.
More: How Cyclists Should Approach Strength Training
Plank with Alternating Knee Drops
Get into a push-up position with your forearms on the floor, elbows underneath your shoulders, and feet eight to 10 inches apart. Your body should form a straight diagonal line. Slowly drop your right knee to the floor, then return to the start position. Drop the left knee. That's one rep; complete 15.
More: 8 Core Exercises for Cyclists
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