Lie on your stomach with your arms and legs stretched out. (Just like Superman when he flies through the air!)

Lift your arms and legs off the ground a few inches, hold 3 seconds, and then lower to the starting position.

Repeat about 20 times. If you’re up to it, do 3 sets of 20 reps.

Lie on your back with your hands at your sides and your knees bent (almost like a regular abdominal crunch.) But in this one, bring your knees slightly up and toward your head (so your feet are in the air.)

Use your abs to lift your legs up until your hips come up slightly off the floor. Hold for one second and repeat.

Be sure to remain stable. Don’t use momentum to rock back and forth.

Repeat for 2-3 sets of 10-20 reps.

Stand about 2 feet away from a wall, with your back facing the wall.

Slowly lower yourself into a “seated” position with your back against the wall and your knees bent at about a 90 degree angle.  Just hold that position.

You can start doing “reps” where you hold the pose for 30 seconds. Gradually work your way to holding the pose for 5 minutes or more!

Works your quads for running and cycling and especially skiing and sailing.

This is another one of those exercises we did in high school gym class.

It’s great for your legs and puts a hurting on your arms too.

Start out on your hands and knees, then come onto your hands and feet. Put one leg forward underneath your chest and have the other straight back behind you.

To do the exercise, keep alternating legs back and forth. It’s like your legs are running, but since your hands are on the ground, it’s like climbing a flat mountain!

This exercise happens to be in the Cyclo-Core DVD workout program too.

This one is fast and dynamic, and lots of fun!

Get your stability ball. Lie with the middle of your back on the ball, with knees bent and feet flat on the floor. Place your hands behind your head like you’re doing an abdominal crunch.

Squeeze your abs in tight and lift your upper back off the ball. Keeping your shoulders above the ball, trace a counterclockwise oval with your torso. (Like you’re bobbing and weaving between punches…)

Keep rotating for about 10 ovals, then switch and rotate clockwise.

This workout prepares your body to rock back and forth on steep hill climbs

You can find this and more core exercises in the Cyclo-Core DVD.

Time to get out the stability ball!

Lie on the stability ball. Put your hands on the floor and position the ball so it’s under your hips/stomach. Extend your legs so your toes can rest on the floor.

Keeping your back straight and your legs together, lift your legs off the floor. Lift until they are parallel with the floor.

Hold for a couple seconds then lower them back down.

Repeat.

(A great exercise for your lower back, glutes, and hamstrings.)

You can find this and more core exercises in the Cyclo-Core DVD.

If you’re working out a lot, don’t forget to take some rest days!

All these core exercises are kicking my butt, so I’m more than happy to lie down on the couch!

This is a great exercise for your lower back and glutes!

Lie on your back with your knees bent, placing your heels close to your butt. Keep your arms at your sides with palms down.

Squeeze your glutes and raise your hips off the floor to get into the bridge position - you’ll form a straight line from your shoulders to your knees.

Hold the bridge position for 2 seconds, then lower your hips almost to the floor. Repeat.

You can find this and more core exercises in the Cyclo-Core DVD.

Lie on your back with your knees bent and your heels pressed into the floor.

Extend your arms out behind your head.

Now start with your arms and “catapult” your upper body into the air so you make it up into a seated position.

Pause briefly, then lower your torso back to the floor (slowly, with control.)

This will work your entire core and get it ready for explosive motions.

You can find this and more core exercises in the Cyclo-Core DVD.

If you have mastered “six inches” it’s time for the boat pose. This is a bit harder!

Sit upright with your legs straight out in front of you and your arms at your sides. Then lean back so your torso is about 45 degrees to the ground.

Keep your legs together and lift them off the floor about 12 inches. Put your arms together, too, and extend them straight out in front of you.

Keep your abs tight and hold this pose.

This works your abs and lower back.

You can find this and more core exercises in the Cyclo-Core DVD.