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5 Excercises That Will Build You To Become A Stronger Cyclist

We all have our favorite way to get and stay in shape, whether it's going for a run, challenging your core in a Pilates class or working up a sweat in our amazing Prime Cycle studio. Did you know that strength training supports weight-loss benefits, boosts your metabolism and can also improve your results in the studio? We have 5 excersises that you can do at home, the gym & even the office. Incorporate these exercises into your workout routine to build strength and power, stay consistant and you'll see the results riders!


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Bridges- They strengthen the hip flexors, glutes and lower back. These muscles often become inflexible and stiff due to the repetiitive motion of pedaling.



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KickBacks- Perfect for those glutes! Begin with your palms and your knees on the floor. Your back should be straight; don't arch. Lift one leg just slightly off the ground and kick back so that your leg is extended. Your toe should be pointing toward the floor. Draw your leg back in to its starting position.


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Mountain climbers- Mountain climbers is a full body work out and here are a few of the muscles they work; Deltoids, biceps, triceps, pectoralis major, obliques, rectus abdominals, lower trapezius, latissimus dorsi, quadriceps, hamstrings, hip adductors, hip abductors.


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One legged dead lifts- working your hamstrings, glutes & lower back. As you lean your upper body forward, reach your opposite leg out behind you. This will not only help you balance, it will also further engage your lower back as well as the leg that’s in the air.


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Our Lead instructor Dani  was featured in Shape and shared 9 ab exercises that can help you stabilize your core so you can spin your way to the top of the leader board. Check her out by clicking on the link below!
http://www.shape.com/fitness/videos/abs-exercises-improve-spin-class-workout


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