For some cyclists, their fitness routine consists of riding a few times week and that's it. Then a majority of the rest of your week is, unfortunately, spent sitting (for example, those with a desk job). So here are some exercises to help add to your normal routine. Adding core, flexibility and high impact exercises will help with your overall fitness level, thus helping you even more when you take the bike out for a spin.
Muscles worked: Abdominals, shoulders and back
Lie face down with your upper body propped on your forearms, your elbows beneath your shoulders. Your torso should be off the floor and your body should form a straight line. Hold for as long as possible without letting your back arch or droop. Do this three to five times with a break of 30 seconds between each rep.
Push and Plank
Muscles worked: Abdominals, obliques, shoulders, chest and arms
Assume the push-up position, legs and arms extended so your hands are on the floor beneath your shoulders and your body forms a straight line. Do a push-up. After straightening your arms, immediately roll your body to the right side, tightening your abs and obliques and forming a plank with your body, supporting your weight on your right hand, your left arm extended toward the ceiling. Hold three to five seconds. Roll back to a raised push-up position; repeat to the left. Do five or six planks per side.
Pike on Exercise Ball
Muscles worked: Back, abdominals and shoulders
Lie facedown on a stability ball with both hands on the floor. Walk your hands out, allowing the ball to roll beneath your body until it's under your shins, so you're in a push-up position. Exhale and lift your tailbone toward the ceiling, keeping your legs and back straight. At the top of the movement, your body should look like an inverted V. Slowly return to the starting position; don't let your low back sway at the end. Start with one set of five reps and progress to two sets of 10.
One Leg Bridge on Exercise Ball
Muscles worked: Hamstrings, hips and glutes
Lie on the floor with your heels up on a ball and your hips lifted so your body forms a straight line. Lift your right leg toward the ceiling as far as possible. Slowly lower your leg and gently place your heel on the ball. Repeat with the left leg, and keep alternating for a full set. Start with one set of five reps on each leg, and progress to two sets of 10 each. If stability is a problem, start by keeping both legs on the ball and simply raising and lowering your hips for 10 reps.
Single Leg Step Down
Muscles worked: Glutes, quads and hamstrings
Holding dumbbells, stand on your right foot on a 6- to 12-inch-high step, allowing your left leg to hang in the air. Pull your navel toward your spine and, keeping your chest lifted and back straight, slowly step down with your left foot and gently tap your left heel on the floor. Return to the starting position, keeping your right heel firmly planted on the step. Do two sets of 15 reps on each leg.
Stand with your left leg forward and right leg extended behind you. Bend your left knee and dip your right knee toward the floor, in a lunge position. Hold your arms straight out in front of you or out to the sides. Swiftly jump up and switch legs. When your back knee touches the ground, jump again. Jump 10 to 20 times without resting.
Stand facing a 12- to 18-inch-high box or step. Squat, then jump up, swinging your arms for momentum. Land firmly on the box with knees soft to absorb impact. Step down and repeat 10 to 15 times.
Shared from Bicycling.com