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How to core connect on an indoor bike

Posted by on in Cycle Excel Blog
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How do we core connect on an Indoor bike, a spin bike?

Learn how. Get a free core instruction video and a free sample of the Cycle Excel online training. Go to  fill in your name and email and we will send you the link to gain instant access!

I have seen new moves created for indoor cycling that have little or no training benefit.  For example locking the upper body or balancing on the bike to isolate a body part. These new moves force the body in to an unnatural riding position placing load on ligaments and tendons and also compromise the lower back and the knees.  There have even been claims made that using unnatural riding positions will switch on the core. Locking the upper body in a fixed position will not switch on the core, there is little or no core work involved in locking the upper body, shifting the hips backwards, taking one arm behind the back or standing upright and balancing on the bike. Modifications to the four cycle exercises which are seated flat, standing on the flat, seated hill and standing hill can potentially cause more harm than good. So let's go through how to activate the core step-by-step so we can core connect properly and have a core focus in our cycle classes.

The first question we need to ask is what is the core?

In actual fact it's your whole trunk including the shoulder girdle and the pelvic girdle. In fitness a lot of people think that the core is located just between our ribs and our hips and think that when we brace the rectus abdominis (the six pack) we are switching on the core. Bracing the abs, locking the global muscles in a fixed position will not switch on the core, so to keep it simple lets imagine we have an inner unit and an outer unit. The inner unit is the core.

The Inner unit includes the pelvic floor, the transverse abdominis. 


The transversus abdominis which is the deepest layer and goes around transversely. That does sit between the bottom of our ribs and the top of the hips and that's why a lot of people think that bracing this area is switching on the core. When you connect your transversus abdominis the fibres wrap around transversely and our back is supported

Why do we need to activate the core?

When core is connected the fibres support our organs, stabilise our pelvis and lower back

How do we core connect on an indoor bike?

To watch our free core connection instruction video, please go to 

1. Sit on the centre of the saddle, add enough resistance so the pedals feel sticky.

2. A gentle C curve of the spine while seated on the bike, relax the upper body, relax the grip of the hands

3. Imagine a balloon sitting low between the hips, now pop the balloon, the stomach gently deflates but it doesn't harden.

4. Start cycling, lift the knees and keep a lightness in the upper body. 


For information on our online courses, click here

For information on our face to face courses click here

Learn how. Get a free core instruction video and a free sample of the Cycle Excel online training. Go to 7 DAY FREE TRIAL fill in your name and email and we will send you the link to gain instant access!


Enjoy cycling

Cycle Excel Team






For twenty years Donna Ellerton has inspired, educated and motivated fitness instructors to become their own unique, personal best. Donna has integrated her extensive knowledge as a cycling expert, international presenter, writer and business owner and created the worlds first online cycling portal, Cycle Excel. As an active master trainer for Cycle Excel she offers 3 levels of courses from beginner to advanced nationally offering new training ideas, CEC’s and PDP’s. All courses are registered with Fitness Australia and Physical activity Australia. The website offers regular updates and training information for instructors around the world.


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