Crunching the numbers

Fitness First personal trainer Myles Hopper picks five core moves that can help you ride further (and not a crunch in sight)

PLANKS

Planks are great to strengthen your core. Keep your head and neck in a neutral position with your back straight. Try holding your plank for 30 seconds for three sets. This will give you a solid foundation from which to build power.

SQUATS

Cyclists should incorporate squats into their fitness routine. They increase strength to provide greater stability in your knee, ankle and hip joints, as well as improve back strength for better motor function throughout the body.

RUSSIAN TWISTS

Sit on a mat with your knees bent and feet flat on the floor, then lean back from the hip until you feel your abs tighten. With weights in each hand, hold your hips square as you move the weights from your left hip to your right and back again to work your obliques.

BACK EXTENSIONS

Lie face down on an exercise ball with the ball beneath your hips and your feet supported against a wall. Lift from the torso until you create a straight line from your head to hips (don’t overextend). Hold for a second and lower slowly back down. Repeat eight to 12 times per set.

PRESS UP PLANK WITH SINGLE LEG FLEXION TO EXTENSION

This move also increases shoulder mobility and strength. From a press-up position, lift one foot off of the floor and for a count of five bring that knee towards your elbows. Fully extend the leg at the same tempo without touching the floor. Do five reps either side for three sets.