Do these side core exercises to get the most from your out of the saddle pedaling power.
When climbing out of the saddle and sprinting, cyclists must engage the muscles on the sides of their trunk to produce pedaling power and provide a stable base for explosive contraction of the leg muscles.
The obliques and transversus abdominis muscles, which make up the outer section of our core, aren’t usually addressed when performing traditional crunches or front planks due to their direct action of rotating the body.
In addition to the glutes and shoulder muscles, the obliques stabilize your hips while cycling and your overall posture when not. The side plank is an ideal exercise for cyclists to target this core region, which when pedaling in and out of the saddle, utilizes the obliques more for stabilization and lateral flexion of the trunk, rather than for rotation.
In addition, the side plank provides a more spine-friendly way to strengthen the outer trunk muscles without causing potentially dangerous rotational stress upon the vertebrae and supporting structures.
Key Tips for Proper Side Plank Form
- Start on your side with your feet together and one forearm directly below your shoulder.
- Contract your core and raise your hips until your body is a straight line from head to feet (or knees if performing a modified side plank).
- Relax your head and neck.
- Stabilize your shoulders on your torso by tucking in your shoulder blades.
- Squeeze your thighs and glutes while locking your knees and tucking in your tailbone.
- Brace your core, draw your belly in towards your spine, and breathe comfortably throughout your plank hold.
Common Side Plank Mistakes to Avoid
- Don’t let your hips or lower back sag.
- Don’t lift your hips too high in the air.
- Ensure that you are balancing on the side of your foot and not the sole for improved stability.
- Don’t tilt your pelvis forward or perform what is called an anterior pelvic tilt.
- Don’t strain your neck by letting it droop or hang too low to the side.
- Don’t let your shoulder blades wing out by keeping your shoulders stabilized on your ribs.
- Absolutely do not hold your breath.
- Avoid the tendency to sacrifice your technique for a longer time in the plank position.
Lateral Plank (Modified)
While lying on your side with your knees bent, lift your body on your elbow and knees while maintaining a straight spine.
Lateral Plank
While lying on your side, lift your body on your elbow and feet and maintain a straight spine.
Side Plank Crunches – Lateral Plank Crunch
While lying on your side, lift your body on your elbow and feet.
Hold this position, place your topmost hand on your head, and then move your elbow and knee towards each other as you lower your elbow and flex your hip and knee.
Return arm and leg to starting position and repeat.
Plank Lateral with Hip Abduction
While lying on your side, lift your body on your elbow and feet.
Slowly raise your top leg upwards, and then return.
Maintain a straight spine the entire time while repeating.
Conclusion: The Side Plank
If we agree that cyclists often neglect their core when budgeting their training time and energy, then it is safe to assume that the obliques aren’t even an afterthought. But they should be foremost in your mind if you want to climb strongly in and out of the saddle.
Semi-retired as owner and director of his private Orthopedic Physical Therapy practice after over 20 years, Chris is blessed with the freedom to pursue his passion for virtual cycling and writing. On a continual quest to give back to his bike for all the rewarding experiences and relationships it has provided him, he created a non-profit. Chris is committed to helping others with his bike through its work and the pages of his site.
In the summer of 2022, he rode 3,900 miles from San Francisco to New York to support the charity he founded, TheDIRTDadFund. His “Gain Cave” resides on the North Fork of Long Island, where he lives with his beautiful wife and is proud of his two independent children.
You will read him promoting his passion on the pages of Cycling Weekly, Cycling News, road.cc, Zwift Insider, Endurance.biz, and Bicycling. Chris is co-host of The Virtual Velo Podcast, too!
Joy, a native Floridian, USA Tri Level 1 Certified Coach, and founder of EnJoy Fitness, began virtual cycling three years ago as a way to complete longer rides safe from the busy streets of Jacksonville. She now incorporates Zwifting into her normal training routine, and finds extra motivation in having her Husband and Son nearby to cheer her on. Her cat Jasmine remains unimpressed. www.EnJoyFitnessJax.com
