How to Practice the Five Core Movements While Spinning

Practice the Five Core Movements While Spinning

• 1

  Practice the first core movement, which is to sit flat on your stationary bicycle. This movement helps to increase strength and stamina over an extended period of time.

• 2

  Move on to the second core movement of Spinning, which is standing flat. This movement serves to increase endurance while the resistance of the cycle is low to medium. It also helps stabilize the body by allowing you to depend more on your core muscle groups for support.

• 3

  Employ the third core movement of Spinning, which is the jump. By moving your body steadily between the first two core movements in quick succession, you are able to increase your overall strength, timing and balance.

• 4

  Begin a seated climb, which is the fourth core movement while Spinning. Increasing the resistance on the pedals simulates climbing up a hill, which strengthens and tones various muscles groups, such as the gluteals and hamstrings.

• 5

  Continue with the standing climb, which is the final of the five core movements of Spinning. With the resistance still high from your seated climb, this movement will serve to strengthen the leg muscles, with an emphasis on the quadriceps.

• 6

  Familiarize yourself with the three core hand movements. The first hand movement involves grasping the handlebars close to the center, while the second movement spreads the hands across the handlebars at the width of your shoulders. The third movement, used mostly during sprints, requires moving your hands to the most forward section of the handlebars.