Riding core training: six tips for lifelong use

Many people mistakenly think that to improve riding speed, they must constantly practice their foot strength, while ignoring the importance of core muscle groups, such as back and abdominal muscles.

In fact, the core muscle group is like a super running chassis.

If the knight has only one strong engine, but does not have a stable chassis to complement each other, there is no way to speed fast and stably.

Although it is said that the training of core muscles is very important, it must be said that for beginners, the forging chain of physical strength and leg strength is the king.

With the improvement of vehicle age and strength, it is very helpful to introduce cross training to strengthen the core muscle group, especially to maintain the air riding posture.

It can support for a long time and is not easy to feel low back pain.

Next, we will introduce the training related to strengthening the core muscle group.

Basically, you only need to have a yoga ball.


Oblique ventral stretch is mainly used to train the abdominal muscles on both sides.

Lay your body flat on the top of the yoga ball, focus on your right hip, sit on the top of the yoga ball, and make your thighs, torso and head in a straight line.

Hold your hands on your chest and stretch your body sideways, then return to your original position and inhale.

After completing a group on the right, change to the left for the same number of times.


The yoga ball lies prone and bends its legs to make the body present the posture of push up on the ground.

Stick the instep (lower leg) to the Yoga sphere, and the shoulders and heels are in a straight line.

This is the starting state.

Bend your knees to the chest.

To achieve better movement effect, keep your back in line with your head.

Also remember that it is normal for the lower back to feel tight pressure during the movement, and keep the head down.

Hold this position for about 5 to 10 seconds, and then return to the original position.

Target groups 8 to 12.


Lie on your back on the ground with your knees bent and your feet on the floor.

Take a back bag and put it on the trunk.

For example, put clothes and laptop in the bag to increase the weight and improve the stability of the movement.

Put your hands behind your head and let your elbows go out naturally.

Pay attention to apply force to the abdomen to avoid neck strain, let the abdomen close to the knee, and the upper body will be lifted naturally.

Then return to the original position and target groups 12 to 16.


Pillow stick exercise puts the body into a push up position and supports the forearm on a pillow, chair or table.

Apply force to the floor with both hands, lift with the power of toes, and rest with elbow support.

Keep your back flat – keep your head in line with your feet.

Rotate your pelvis and let your abdomen contract to apply force to avoid shaking during exercise.

Hold this position for 20 to 60 seconds, then return to the original position and rest, aiming at 3 to 5 sets of cycles.


Squat against the wall, stick your back against the wall, and stand about 2 to 3 steps forward.

Keep your back straight, keep your abs tight, look forward, then bend your knees and hips to 90 degrees, and your thighs are parallel to the ground and perpendicular to your calves.

Hold this position for 10 seconds, then return to the original position and rest for 10 seconds, aiming at 10 sets of cycles.


Move the wiper and lie on your back on the ground and raise your feet together.

Keep your feet straight and straight, then move to the right, then move your feet back to the center, and then to the left.

Slow down as much as possible in the process of exercise.

The slower the speed, the stronger the core muscle group and gluteus maximus.

Repeat the same action on the other side until you are exhausted.

The above six exercises to strengthen the core muscle group will be a little hard for beginners, but with the strength of the core muscle group, it will not only help to improve the stability when you tread, but also improve the durability when entering the air riding posture…