A Standing Abs Workout for Better Ride Stability

Your legs rely on a strong core for a faster, more powerful ride. Strong abdominal and back muscles create an aerodynamic position, prevent excessive side-to-side movement so energy goes straight into your pedal stroke, and strong midsection muscles keep you comfortable on the bike.

In the past, many exercisers did their ab moves on the ground but movement that more closely mimics real-sport action is going to better benefit athletes, Charlee Atkins, C.S.C.S., founder of Le Sweat tells Bicycling. That’s why she created this 10-minute standing abs workout, which builds strength and stability for your rides.

Compared to prone (or lying facedown) abs exercises, “standing abs exercises challenge not just the core, but unilateral stability and balance,” Atkins explains. “They’re a harder version of prone or lying exercises because you have to stabilize the pelvis, knee, and ankle joints to complete them correctly.”

Core stability, Atkins says, enables a seamless transfer of energy from your trunk to your limbs. It also protects the central nervous system, spine, and lowers the chance of injury.

Strengthening your core can improve your ride speed, too, according to a 2018 study published in the International Journal of Physiology, Nutrition and Physical Education. Researchers in India divided 30 male cyclists into two groups and found that the group who did a six-week core strength routine showed significant improvements compared to those in the control group.

While there’s nothing wrong with traditional core work done on the floor, recent studies have shown that floor crunches are not the most effective ab exercises. It’s your core that keeps you standing straight and tall, after all, so stand up to keep those muscles strong!

When doing standing abs exercises, be sure your pelvis is not tilted forward, causing your lower back to arch. Pull your belly button back toward your spine and tuck your tailbone under to keep your body in the right position while moving through the exercises Atkins demos above.

How to use this list: Perform these six standing abs exercises for 30 seconds at a time, going from one move to the next (trying not to rest in between). Take a brief recovery, then complete the circuit again for a total of 3 to 5 rounds. It should take you 10 to 15 minutes total. Do the workout 2 to 3 times each week.

1. Stand tall with arms extended straight out in front of you.
2. Keeping spine straight, lift right leg straight out as high as possible without bending knee.
3. Lower leg back down to meet left leg.
4. Repeat with right leg.
5. Continue alternating for 30 seconds.

1. Stand tall with feet shoulder-width apart and hands behind ears.
2. Draw left knee up, while simultaneously twisting at the waist to bring right elbow and left knee to nearly touch.
3. Step left foot back down and rotate forward again.
4. Repeat with right knee and left elbow.
5. Continue alternating for 30 seconds.

1. Stand tall with feet hip-width apart.
2. Engage core, then raise right knee up to hip level so hip forms a 90-degree angle while keeping torso tall.
3. Hold for 15 seconds, continuing to draw belly button in toward spine.
4. Repeat with left leg for 15 seconds.
   

1. Stand with legs wider than shoulder-width apart, toes pointed slightly out.
2. Send hips back and down, and bend knees to squat until thighs are almost parallel to the floor. Hold the sumo squat.
3. Place hands behind ears then crunch upper body to the right so right elbow drops toward right knee.
4. Return to center.
5. Then crunch to the left.
6. Continue alternating sides for 30 seconds.

1. Stand with feet hip-width apart.
2. Shift weight to left leg. Keeping shoulders back and back straight, hinge at the hips by sending glutes straight back and reach right hand straight out as the right leg lifts back behind you. Keep a slight bend in left knee.
3. Drive through heel to stand back up.
4. Repeat for 15 seconds.
5. Repeat on right leg for 15 seconds.

1. Stand in a split-stance position with right foot forward, slight bend in both knees, shoulders over hips.
2. Bring both hands to left hip, then keeping arms straight, swing them across body and over to above right shoulder with control.
3. Return hands back to left hip.
4. Repeat for 15 seconds.
5. Repeat on opposite side for 15 seconds.

Ashley Mateo

Ashley Mateo is a writer, editor, and UESCA- and RRCA-certified running coach who has contributed to Runner’s World, Bicycling, Women's Health, Health, Shape, Self, and more. She’ll go anywhere in the world once—even if it’s just for a good story. Also into: good pizza, good beer, and good photos.