These 10-minutes routine will work the key muscles that can improve your power and endurance in the bicycle.
Do 12 reps of each move, one after the next, with no rest. Every day. You will soon see the results.
Rotating Side Plank
Start in a push-up position. Balance on your right hand and extend your left arm toward the ceiling. Hold for one to two seconds. Roll back to center, then do it with you left hand. That's one rep.
Lumbar and Back
Lie facedown, legs extended. Contract your glutes, squeeze your shoulder blades together, press your legs into the floor, and lift as much of your torso up as far as you can (this may be just your chest), rotating your arms so your thumbs point to the ceiling. Keep your neck straight. Pause. Return to start position.
Lie on your back, arms out to your sides, knees bent, and feet flat on the floor. Squeeze your glutes and raise your hips to create a straight line from your knees to your shoulders. Raise and extend your left leg, keeping your hips level. Repeat on the opposite side. That's one rep.