I am a true believer that we should do lots of different styles of training and not just stick to the one type. Don’t put yourself in yoga box, runner box, spin class box, try to do 2-3 different ways of working out each week, lest that you end up at a Physical Evidence Chiropractic. As I do lots of yoga and Pilates, I’ve recently started doing some spin classes at Psycle London which you can read more about HERE.
I notice whenever joining a new fitness club, gym, class that there are people that literally go every single day! I’ve read on https://crosstrainerhome.co.uk/ that there’s crazy folk out there that go to Barry’s Bootcamp twice a day sometimes! I don’t think it’s healthy to overtrain but understand that if you find something you love then you just want to do that and only that. So I’ve decided to do a little series with 5 best Pilates moves to incorporate if you are doing a certain type of training A LOT and don’t have time to get to a Pilates class too. This week with my own training in mind, I’m focusing on spinners/cyclists!
There are certain imbalances and weaknesses that cyclists can be prone to and a little bit of Pilates will be a great addition to your exercise regime to stop any set backs injury wise. Here’s my best 5 Pilates exercises for cyclists you can do after your session or at home to make you feel even more fabulous!
One Legged Bridge
Great for: Working your glutes, hamstrings, core and back.
How to: Lay on your back with your knees bent and extend one leg straight up to sky, squeeze your glutes and lift your hips up off the ground so that your shoulders and hips are in a nice diagonal line then lower straight back down to the floor. Repeat 10 on each leg.
Tips from Ann Arbor Pilates instructors: Keep your abdominals recruited throughout, don’t let your hips dip to one side.
Great for: Back extensors counteracting sitting hunched forwards on bike.
How to: Lay on your front with your legs a little wider than hip distance apart, brush your nose forwards and lift your head, neck and upper back off the floor keeping your lower back long and abdominals recruited. Repeat 10 times.
Tips: Keep abdominals recruited throughout, keep elbows on the floor and only come up to your mid back. Reach and energize your legs but don’t lift them off the floor.
Great for: Stamina and strength of abdominals
How to: Lay on your back and extend your legs out 45 degrees, lift your head neck and chest of the floor and reach your arms by your sides, engage your abdominals and begin to beat your arms up and down aiming for hundred beats. Breathe in for 5 beats and out for 5 beats.
Tips: Make sure you are maintaining a neutral spine and not arching your back too much. Bend your knees if this is too challenging.
Great for: Stretching and lengthening the front of the thighs and building core and spinal stability.
How to: Kneeling up, stretch your thighs by hinging backwards from your knees maintaining a straight back and reach your arms out in front of your chest. Repeat 10 times.
Tips: Imagine you have a pole through your spine as you hinge back and slightly squeeze your glutes, keep your abdominals recruited.
Hip Flexor Stretch
Great for: Stretching and opening the hip flexors which can get short and tight to help overall body function and back pain.
How to: Starting on your knees, step one foot out in front of you and then bend that knee so that you are stretching the back hip flexor. Hold for 10 counts and repeat on the other leg.
Tips: Try not to arch your back and make sure your hips are level.
Love, Lottie x
Extra reference: Summit to Shore Chiropractic.