Indoor Cycling: 6 Exercises that are a must for your hips. (Copy) (Copy)
We have “fallen” back on the clock. Fall is settling in. (I have some mixed feelings on this entire changing the clocks thing.) If it’s been a while since you have been on your trainer you will notice a few things.
Your trainer buttocks aren’t quite too snuff (The static position on the bike versus outdoors, creates some discomfort in your nether regions.
Shoulders are confused. They are used to constant up and down movement when you ride outdoors.
Hips will get angry.
I want to provide you with suggestions on how to mitigate the third item. I have a special connection (poor word choice, maybe hip issues that create more problems! Some cycling pain, discomfort, and weakness come from weak hips. Here are a few exercises that I use frequently. (From ISSA)
Glute Bridges: On your back on the floor, feet flat and knees bent, thrust your hips up and squeeze the glutes. Hold for a few seconds, release, and repeat.
I didn’t realize HOW WEAK my hips were until I did Clamshells. Start with body weight, then add light rubber band resistance. On your side, stack the legs one on top of the other with bent knees. Keeping the feet together, lift the top knee and squeeze. Repeat on the other side.
Donkey kicks. On all fours, lift one leg, keeping the knee bent. Squeeze and hold the glutes and repeat with the other leg. To better target, the piriformis, do the same move but rotate the leg outwards as you lift and squeeze.
Donkey kicks. These were super awkward to start. Balancing is key. On all fours, lift one leg up, keeping the knee bent. Squeeze and hold the glutes and repeat with the other leg. To better target, the piriformis, do the same move but rotate the leg outwards as you lift and squeeze.
Banded hip abduction. Sitting on a bench, put a resistance band around your legs just below the knees. With legs about shoulder-width apart, move the knees out and squeeze. (Bands)
Lateral steps. This exercise is probably my favorite. With the resistance band around your legs again, step to the side. You can include a squat in this one, but it is the outward stepping movement that targets the piriformis.
These have been immeasurable in making my indoor cycling experience happier and healthier. If you can achieve that, speed will follow!
Also, Get a proper bike fit. Here’s why
Tailwinds,
Chad