1. The Core Strength
Building a strong core with crunches and weight lifting can help to protect your delicate organs. Strong muscles will make it easier to manage the bike and control its movement. When you are airborne and want to flip your bike upside down, you need to be able to tighten your abs and sue them to avoid a back injury. You need a strong core to just pick up the bike when it's traveling. Freestyle Motocross riders spend a lot of time in the air and need a strong back. Add twisting to your crunches and sit-ups to strengthen the side, or oblique muscle groups. Try to touch your elbow to the opposite knee with your hands behind your back when doing sit-ups. Stand with free weights in each hand and alternately let each drop.
2. Back Strength
Freestyle Motocross competitors need strong backs too. The core can help to protect the back and by adding exercises directed to your back, you can add even more strength to your tricks, while protecting your back. Once you hurt your back, you're pretty much out of the game. Use free weights liberally to strengthen all the back muscles. While standing, hold the weights in each hand out in front. Move the weights to the side and hold for a count of ten. Slowly return to the original position. Repeat this 10 times, and then do the same movements quickly. Lie down on a bench and hang one arm over the side, holding a dumbbell. Raise the weight with and without elbow bent. Listen to your body and move the weights to work the three main areas of your back.
3. Get Flexible
Practice is absolutely the best way to prepare for freestyle competitions. While many riders say the only way to train is to keep practicing the tricks until you can do them in your sleep. However, more experienced athletes will always include cross training in their routines. Including gym exercises and at least one other sport in your training regimen, you will increase your flexibility and strengthen those muscle groups that don't get a good workout during freestyle runs. Cross train with other sports that give your muscles flexibility with a full range of motion. An elliptical machine is the perfect cross-training equipment if you have to choose just one. Swimming and running are good cross training sports for freestyle Motocross athletes.
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