Vital Pilates Bristol

A great Exercise for Cyclists

Cycling is a great form of exercise which can be done all year round.  I have many clients who are keen cyclists.  Some are fair weather cyclists who turn up to class on their bikes when the weather permits and others are more committed to their cycling, cycling long distances all year around and often going on cycling breaks and holidays all over the world.

Any exercise that improves strength, develops balance, control and corrects posture can help cyclists to improve their performance and prevent injuries. In Pilates most exercises are great but the ones that strengthen the legs, abdominals, lower back, build upper body strength and stretch the legs are particularly beneficial.

I have chosen the following exercise – The Dart, which I feel is particularly good for cyclists. It will help to improve posture and alignment and work on correcting the constant curve the upper back is put into whilst cycling.  This exercise will strengthen the upper and side back muscles, abdominals and help to draw the shoulders back and down.  It is simple, effective and easy to do anywhere, you just need some floor space and a maybe a mat.

Exercise

Dart

Starting position – Lie on your front on the floor, forehead down, legs just over hip width and turned out.  Arms long by your sides, palms face the ceiling.

Take a breath in to prepare and then as you breathe out pull your stomach in, squeeze your bottom and lift your head, shoulders and arms just off the floor. Breathe in to hold and then on the breathe out come back down.

Start with 8 – 10 reps.

Top Tip – You should feel this exercise working your upper back and shoulder muscles, If you feel this in your lower back increase the squeeze of your bottom and pull your stomach in more as you lift up.  Make sure your shoulders are back and wide as you lift up.  Try and lift the spine up in an even curve from the head to your tailbone.

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