swartpiet Posted June 7, 2011 Share We have uploaded more core exercises. I want to highlight a few of the exercise that are potent for building core strength http://www.alloutmtb.co.za/content/floor-sliders-core-strength http://www.alloutmtb.co.za/content/floor-slide-scissors-core-strength http://www.alloutmtb.co.za/content/mountain-climbers-core-strength http://www.alloutmtb.co.za/content/core-exercise-side-ball-slams http://www.alloutmtb.co.za/content/core-exercise-spider-stands I have personally used these exercise to build a solid core. The improvement of my core strength alone has probably increased my cycling performance with at least 20%. It has also eliminated back pain that I experienced while cycling. Don't know about back pain anymore. Happy training and happy riding! Link to comment Share on other sites More sharing options...
Flowspeed Posted June 7, 2011 Share Jissie, my stomach hurts just looking at those first two video clips. Link to comment Share on other sites More sharing options...
swartpiet Posted June 7, 2011 Share Jissie, my stomach hurts just looking at those first two video clips. , I promise you it does hurt, but all worth it when you experience the results on the bike. Link to comment Share on other sites More sharing options...
RudoJ Posted June 8, 2011 Share I started doing core exercises about two weeks ago.Already there is an improvement. Never realised how important these unseen muscles are. For the rest of this month I'll do the basic static core exercises (bridge, side plank etc etc) will upgrade to the rest next month. Looking forward to much improved performance on the bike, especially in longer races. Thanks for all the information on Allout MTB, u guys rock! Link to comment Share on other sites More sharing options...
swartpiet Posted June 8, 2011 Share I started doing core exercises about two weeks ago.Already there is an improvement. Never realised how important these unseen muscles are. For the rest of this month I'll do the basic static core exercises (bridge, side plank etc etc) will upgrade to the rest next month. Looking forward to much improved performance on the bike, especially in longer races. Thanks for all the information on Allout MTB, u guys rock! Im glad we can help and just love to hear when guys are seeing improvements. Just as an extra note, be careful when you guys do side planks. It can potentially be a risky exercise since there's a lot of tension on the knees from the side. If you have any knee problems or perhaps know that the muscles around your knees are not well developed then I would suggest you hold back on side planks. It is still an excellent exercise for static core strength development. Happy training and happy riding! Link to comment Share on other sites More sharing options...
swartpiet Posted June 8, 2011 Share For those who havent seen this. Check it out. Link to comment Share on other sites More sharing options...
Bike Mob Posted June 8, 2011 Share thank you. I'll give it a try. How often should these be done? Link to comment Share on other sites More sharing options...
swartpiet Posted June 8, 2011 Share thank you. I'll give it a try. How often should these be done? 2 times per week, with at least one day rest inbetween. Do exercise 1,2 on the first day and then exercise 3,4,5 on the second day. Do 4 sets of 10 reps on each exercise and dont rest between the exercises. Only rest after you completed a set of each exercise in the routine. I would suggest the following :Day 1Floor sliders x10 Mountain climbers x10RestDo 4 sets Day 2Floor slide scissors x10Side ball slams x10 per sideSpider stands x5RestDo 4 sets Link to comment Share on other sites More sharing options...
swartpiet Posted June 9, 2011 Share I will publish an article with basic core strength routine and exercises that the beginners can do before they take on the above routine. Link to comment Share on other sites More sharing options...
rpedro Posted June 9, 2011 Share Awesome webiste. Well done !!! Link to comment Share on other sites More sharing options...
avatar Posted June 9, 2011 Share If you really want to work your core muscles, just do a bit of slackline walking... believe me! Link to comment Share on other sites More sharing options...
swartpiet Posted June 9, 2011 Share If you really want to work your core muscles, just do a bit of slackline walking... believe me! Totally agree. Slacklining is also excellent for balance training which is a must for mtb'ing. So if you can setup a line to walk on at home or somewhere, do it. And never mind your core, your leg muscle will also get a nice workout. But....you cant rely on one exercise to train your core especially if you train for a specific sport. You need to target the core from every possible angle, hence the routines with different exercises. Thanks for the tip Avatar. Link to comment Share on other sites More sharing options...
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