Fitness: Increase Cycling Strength

Basic Squat
(quadriceps, glutes, and thighs)

Step 1.




Stand tall and grasp weights in each hand. Keep arms extended at your sides, butt tight and your knees tracked over your toes at all times. Rock your body weight back into your heels and raise your chest.



Step 2.




Slowly lower your hips, contracting the butt muscles hard, until your knees form 90-degree angles. Hold for three seconds at the bottom of the squat and return to the beginning.


Standing Side Lift
(outer thighs, hips)

Step 1.

Stand tall with arms crossed over your chest so weights rest atop opposite shoulders, as shown. Slightly bend both knees and press your body weight back into your heels to aid in balance. Lift your right leg out to the side at knee-height and hold for three seconds.

Step 2.

Return your right leg to the starting position. Perform all repetitions of one set on this leg before switching sides; alternate sets.

Torso Stabilizer
(mid-to-lower back and sides)

Step 1.




Stand tall holding one dumbbell against your chest with both hands. Very slowly and gently, arch your upper back 3-5 comfortable inches. As you arch, contract your abs and breathe naturally.



Step 2.


Hold back for three seconds, then gently bend to the left side and hold for three seconds. Continue to the front and then around to the right side in strong, slow movements. Count each side as one repetition and continue for three sets.

Step 3.

Slowly roll from side to side after holding.