6 Plank Exercises for Cyclists

Written by
Erik Taylor
Let's face it—for better or worse—we are no longer last year’s versions of ourselves. Hopefully, with a well thought out cycling program, we are faster than we were this time a year ago. But some of us aren't so fortunate.

Whether trying to hold onto your current cycling speed or improve cycling fitness, plank exercises that build core muscles are a good place to start.

Here are six plank exercises that will challenge you in the gym while increasing the foundation of your power output.
Single Arm Plank
Novice
1 of 9
Assume a push-up position and extend your arm in front of you. The key is to keep your body rigid throughout the entire movement.

Hold this pose for the desired time and switch to the other arm.

2-4 sets, 5-30-second hold on each side
Find:
Your Next Ride
Single Arm Plank
Advanced
1 of 9
If you are looking to up the level of difficulty of the single arm plank, pick one of your feet off the ground or have your training partner place a weight plate on your back.

2-4 sets, 5-30-second hold on each side
Find:
Your Next Ride
Side Plank Knee Raises
Novice
1 of 9
Place your forearm on the ground above your shoulder and place one foot on top of the other. Get stable, then slowly raise your knee toward your chest. Return to the starting position and repeat.

2-4 sets, 4-10 reps
Find:
Your Next Ride
Side Plank Knee Raises
Advanced
1 of 9
For intermediate and advanced plankers, perform the side plank knee raise on your hand rather than your forearm.

2-4 sets, 4-10 reps
Find:
Your Next Ride
Plank Climbers
1 of 9
Assume a push-up position and drive your right knee toward your right elbow. Return to a push-up position and repeat on the left side. Go slow; there is no hurry with this exercise—you are not in a boot camp class.

For intermediate and advanced athletes, do this exercise on an unstable surface, like a Bosu or stability ball.

3-6 sets, 10-30 seconds
Find:
Your Next Ride
Lateral Twist Plank
1 of 9
Place your hand on the floor above your shoulder, and place your foot on top of your other foot. Before you begin, make sure your hips are not sagging.

With your free hand, reach toward your other elbow while twisting your upper body. Pause and return to the starting position and repeat. If you have a hard time with this exercise, try doing it on your forearm.

2-5 sets, 4-15 reps on each side
Find:
Your Next Ride
Weighted Body Saw Plank
1 of 9
Get into a standard forearm plank position. While keeping your body rigid, slowly roll back and forth without your back sagging.

For intermediate or advanced athletes, have a training partner place a weighted plate on your back. If no one is around to place the weight on your back, wear a backpack and load it with weights, or place your feet into a TRX suspension trainer.

2-5 sets, 10-30 seconds
Find:
Your Next Ride
Plank Plate Drag
1 of 9
You will need carpet or tile for this exercise.

Place your feet onto a plate and drive both knees toward your elbows, dragging the plate with you. Pause and push the plate back, returning to the starting position.

Use a weighted plate and adjust the weight up or down to allow for proper form and to challenge yourself.

2-4 sets, 4-10 reps
Find:
Your Next Ride
1 of 9
Find:
Your Next Ride

About the Author

More Articles by Erik »Erik Taylor
Erik Taylor is the premiere NASM-certified trainer for runners, cyclist, triathletes and fitness enthusiasts in the South Bay area of Los Angeles. A CrossFit Level 1 instructor, corrective exercise expert and performance enhancement specialist, Erik focuses on functional training. A former competitive cross country and track athlete, Erik understands the commitment involved in being an endurance athlete. Find him at Taylor's Fitness, on Facebook, and follow him on Twitter @Eriktaylorsfit.