Building abdominal strength will save you from back pain--especially on long rides. While cycling requires you to have abdominal strength, the sport does not build this strength. In fact, it can actually decondition your abs, says Ed Pavelka in the book, "Bicycling Magazine's Cycling for Health and Fitness." You need abdominal strength keep your pelvis rotated forward, which takes pressure off your spine. Weak abs let your lower back curve inward, which increases strain on your lower back, says "Serious Cycling," author Ed Burke. Spending just 10 minutes a day doing ab exercises will help.
Crunches
Good old crunches will help you build your ab strength for cycling, Pavelka says. However, you need to do them properly for them to be effective. To do them right, lie on your back, and cross your arms over your chest. Bend your knees, and put your feet flat on the floor. Do not hook them under anything. Do not rise rapidly or jerk up. Instead steadily raise your shoulders from the floor, vertebra by vertebra. When you can go no higher, pause for about two seconds before slowly rolling back down. Crunches build your upper abs.
Oblique Crunches
Perform oblique crunches to further strengthen your midsection, recommends Rob Price, author of "The Ultimate Guide to Weight Training for Cycling." Lie on your right side with knees bent slightly. Elevate your knees about an inch from the floor, and place your hands on your ears. Twist your torso to the left and keep your shoulders parallel to the floor. Use your oblique muscles to smoothly lift your upper body as high as you can. Hold at the top for two seconds before returning to the start position. Perform this exercise on both sides.
Tailbone Lifts
Work your lower abs with tailbone lifts, advises Price. Lie on your back with your knees bent at a 45-degree angle, shins parallel to the floor. Put your hands on your ears. Contract your lower abs, and raise your tailbone off the floor. Pause at the top of the movement for two seconds before lowering.
Bicycle Maneuver
Price recommends performing the bicycle maneuver. This is actually the best overall abdominal exercise that you can do, says Mark Anders of the American Council on Exercise. To do it, lay flat on the floor. Press your lower back to the ground. Bend your knees to a 45-degree angle so your shins are parallel to the floor. Put your hands beside your head. Slowly make pedal motions as if cycling. As you "pedal" touch your right elbow to your left knee followed by your left elbow to your right knee.
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