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How to Strengthen Your Stomach Muscles When Biking

The act of riding a bicycle strengthens your stomach muscles, since your core balances you and keeps you upright while on the bike. This balancing occurs without much thought as your abdominals are designed to help with your posture. Advanced strengthening exercises such as side bends and pelvic tilts are not recommended when biking because trying to tones your abs while on a bicycle puts your body in positions that can lead to injury. However, if you focus on form during your ride you can strengthen your abdominal muscles as you pedal.

Step 1

Sit on your bike. Place your feet in the pedals. Hold onto the handlebar. Begin to pedal.

Step 2

Tighten your stomach by imaging you are trying to fit into a tight pair of pants. Pull your belly button away from the front of your pants and press it toward your spine.

Step 3

Keep your hips level as you pedal. Imagine you have a full bucket of water between your hips. Pretend you have to keep your hips at an even height to keep the water in the bucket.

Step 4

Tighten your stomach so that it is flat and not popped out as you ride. Maintain the ability to inhale and exhale completely as you contract your abdominal muscles. Breathe into your ribs as you expand the rib cage side to side and think about pressing the back of your ribs behind you.

Step 5

Maintain a tight stomach for the duration of your ride, even when you elevate your hips from the saddle.

Items you will need

  • Bicycle

Tip

  • Strong abdominal muscles are important when bicycling. Use cross training to strengthen the rest of your abdominal muscles such as your rectus femoris and your obliques. Strengthen the rectus femoris with a traditional crunch in which you lie on your back with your knees bent and feet on the floor, then raise your shoulder blades off the floor. Strengthen your obliques with a bicycle crunch in which you lie on your back with your hands behind your head and as you lift your shoulder blades off the floor, pull an opposite knee toward the opposite elbow.

Photo Credits:

  • Stockbyte/Stockbyte/Getty Images

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.