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While you can build your leg muscles to the point of bulge research has shown that improving your core strength could be just as important in improving your cycling stamina. To prevent those lower back aches and slowing corners it is essential to strengthen your core muscles to get the best out of your legs. By gaining stability in your abs and lower back you will help to eliminate unnecessary upper-body movement so that all your energy can be delivered in smooth pedal strokes, which are essential when tackling the tough terrain of somewhere like <"http:www.1sw.orgexperiencecardinham-woods-cycling">Cardinham Woods.

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1. Plank
a. What it works and why: Transverse abdominals Demar Dotson Jersey , upper and lower back. This will help to build strength and muscular endurance in your torso which will prevent reliance on the bike’s handlebars.
b. Lying on your stomach place your elbows at shoulder level with hands and forearms in front. Keeping feet together lift your hips off the floor, creating a straight line from shoulders to heels.
c. Hold for 30 seconds and rest for 15. Repeat 3 times.

2. Power Bridge
a. What it works and why: Hip flexors, glutes and lower back. This movement will stretch hip flexors and strengthen the link between your lower back and glutes.
b. Lie on back and place heels near glutes with arms at side. Squeezing your glutes raise your hips towards the ceiling to form a straight line from shoulders to knees and hold for 2 seconds before lowering your hips a couple of inches from floor before raising again.
c. Repeat movement continuously for 20 seconds before resting for 10 and repeat 3 times.

3. V-Sit
a. What it works and why: Transverse Kwon Alexander Jersey , abdominals and lower back. As with the plank this move will improve the core strength needed for when bent over the handlebars for hours.
b. Sitting on the floor lift your legs straight to form a 90 degree angle with your upper-body by extending your arms forward at shoulder height. Hold your abs tight. If you feel your hamstrings tightening bend your knees a little.
c. Hold the following move for 30 seconds, followed by 15 seconds rest. Repeat 3 times.

4. Scissor Kick
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