Techniques for a Stomach Workout While Cycling

As you burst through a sprint, plow up a hill and battle against the wind on a bike, you can feel the burn in your legs. For each pedal stroke, your thighs, calves and glutes are getting a workout, but it's also important to focus on the abs. A strong core not only improves your physique, but also stabilizes you on the bike to give you more power.

  1. Get the Idea

    • Before you add in extra ab workout to your bike ride, take a moment to learn how the workout feels. You won't be actively performing crunches or twists on the bike. Instead, you'll tighten your abs much like you do when holding in your gut. To get a feel for how to engage your abs, lie on the floor with your legs bent so your feet are flat on the floor. Tighten your abs as if you were trying to press your navel into the floor. As you tighten, allow your pelvis to tilt slightly until your lower back is flat on the floor. This tucked-in feeling is what you want to achieve when working your abs on the bike.

    Getting Started

    • Because toning your abs on the bike requires you to concentrate on keeping your abs engaged correctly, start your ab workout with your bike in a trainer until you can perform the exercises without taking your focus away from road hazards. You can also do the exercises on a stationary bike. Once you feel comfortable enough to move outside, perform the exercises in a low- or no-traffic area. When doing the exercises, hold each pose for 15 seconds and give yourself a 15 second rest in between each pose. Aim to do three sets of each pose.

    The Exercises

    • Using the basic tucked-in posture, you can perform four different exercises on the bike. In the first exercise, tuck in your abs while using your aero bars or by resting your forearms on your handlebars. In the second exercise, keep your hands on the top of your handlebars, then pedal using only the power of one leg while engaging your abs, then switch legs. For the third exercise, take your hands off the handlebars and sit up straight. With your abs tucked in, pinch the top tube or your bike with your knees as you coast. This third exercise, in which you take your hands off the handlebars, should only be done in the trainer or in an area with no traffic. Sitting up straight will work the abs deeply, but if you are uncomfortable taking your hands off the handlebars, you can also perform the exercise leaning forward with your hands on the handlebars. For the fourth exercise, place your hands on the top of the handlebar again and stand on your pedals. With your body bent at the hips, tuck in your abs and continue to pedal while standing.

    Master Track Stands

    • In a track stand you keep your bike stationary without putting your feet down. As with any other balancing act, track stands require a strong core. Learning to do them will win you style points and a good ab workout in the process. When starting out, pick an area that is traffic free for practice. Because you will probably fall at first, practicing in a grassy area is recommended. Shift your bike into an easy gear and pedal forward just enough to get the bike moving. Once the bike is rolling, stop pedaling and allow the bike to slow down. As the bike slows, relax your body and stand, keeping a bend in your knees. Aim to keep your body centered over the pedals as you use your body weight and the angle of the front tire to keep the bike upright and stationary.