Exercises for Core Strength
Medicine-Ball Moves That Boost Strength
I may not be the cyclist I was 25 years ago, but I’m stronger than I have been in a long time. One reason: a medicine ball. I incorporate this weighted training tool into a simple strength routine that keeps me injury-free and helps me maintain lean body mass, but also leaves me plenty of time to ride. (Search: Tips for injury prevention) For the workout, you’ll need two 6- to 8-pound medicine balls and one that weighs 10 to 15 pounds. Use heavier weights as you progress.
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Do three sets of each exercise three times a week. You’ll develop core strength for improved stability and efficiency on the bike, and the upper-body work will help stave off pain and fatigue on long rides. (For ultimate results, pair your workout with these 14 Nutrition Rules from Experts.)