This 10-Minute, At-Home Ab Workout Will Fire Up Your Entire Core

[Olde Hornet]

This 10-Minute, At-Home Ab Workout Will Fire Up Your Entire Core

All you need is an exercise mat to get started.

getpocket.com

We asked physical therapist and strength coach Kellen Scantlebury, D.P.T., C.S.C.S., of Fit Club NY to give us the lowdown on why training your midsection is so critical to your cycling success. “You can never have too much lower abdominal activation, especially when riding a bike,” says Scantlebury. “These all-important muscles work with the hip flexors to help generate power.”

He also believes in performing abdominal exercises that mimic real-life activities, such as the movement pattern a cyclist makes when riding—like the side plank with hip and knee flexion.

That’s just one of the five moves in this 10-minute ab workout that Scantlebury created to help you build core strength. Plus, you’ll get an even bigger bang for your buck, since all of the moves in the circuit will challenge other parts of your body, too. You’ll strengthen your glutes, chest, shoulders, and back while you fire up your core.

For this routine, follow a 1:1 work-to-rest ratio. That means you’ll perform each move for 30 seconds, followed by a 30-second recovery period. This will take five minutes. Perform 2 rounds for a 10-minute workout. Each move is demonstrated by Brian Levine, a USTA Level 1 coach, trainer, and cyclist, so you can learn the proper form. You will need an exercise mat.