Want to have a good workout without putting on too much bulk? Here are three popular core workouts for you to stay lean on a stationary bike in the gym or at home
SYNC CYCLE Instructor, Jocelyn Tan on a Spin Bike. PHOTO: SPORTPLUS.SG
If you are looking to get a good workout without putting on the extra bulk, then spin could be just the workout for you!
Acquire skills and strengthen your core muscles with these three core workouts shared with us by Sync Cycle Instructor Jocelyn Tan.
Before you begin
Ensure that you have enough resistance when on the bike when doing these workouts. In order to do so, you can adjust the resistance knob at the front of the bike.
The red resistance knob can be found at the front of the spin bike. PHOTO: SPORTPLUS.SG
Adjusting to the appropriate resistance level is important, as this reduces tension on your knees and prevents injuries while riding.
Now you are ready to groove to the beats and music!
1. Isolation Core Workout on a Spin Bike
Going for the most basic movement, you’re going to put your hands on Position 3 on the handlebars, placing your fingertips on position three on the handlebar, activating your core in your upper body, and imagine a bowl of water on the top of your head.
SYNC CYCLE Instructor Jocelyn Tan demonstrating the correct posture while on a Spin Bike. PHOTO: SPORTPLUS.SG
SYNC CYCLE Instructor Jocelyn Tan demonstrating the correct posture while on a Spin Bike. PHOTO: SPORTPLUS.SG
1a. OPTION:
If you are adopting this option instead of just an isolated core workout, you’re going to lift your arms up and point them straight. Engaging your core, hold it for a few seconds and switch over by lifting the other hand.
SYNC CYCLE Instructor, Jocelyn Tan demonstrating Isolation Core Option on a Spin Bike. PHOTO: SPORTPLUS.SG
1b. ADVANCED OPTION:
For advanced riders, another option that can be adopted instead of having your hands on the handlebar is to bring both hands up, pointing them straight and holding them ahead of you.
Always remember to engage your core and straighten your back for peak performance*
SYNC CYCLE Instructor, Jocelyn Tan demonstrating Isolation Core Option on a Spin Bike. PHOTO: SPORTPLUS.SG
2. Push Crosses
For the second core workout, you’re going to lean forward and bring your chest down to the handlebars while keeping your core tight.
SYNC CYCLE Instructor, Jocelyn Tan demonstrating Push Crosses on a Spin Bike. PHOTO: SPORTPLUS.SG
Next, lift your hands off the handlebar and do a cross by bringing your arms in front of you against each other to form a cross. As always, remember to keep your core engaged and keep your back straight, coming back down to the handlebars with your fingertips.
SYNC CYCLE Instructor, Jocelyn Tan demonstrating Push Crosses Option on a Spin Bike. PHOTO: SPORTPLUS.SG
2a Advanced Option:
If a greater challenge is what you are looking for in this workout, and you didn’t break a sweat in the Push Crosses consider this option. After performing a push cross, lift both your arms up and squeeze your core while paddling for a few seconds.
SYNC CYCLE Instructor, Jocelyn Tan demonstrating Push Crosses Option on a Spin Bike. PHOTO: SPORTPLUS.SG
3. Shoulder Taps Core Workout
Shoulder taps are perfect for training and strengthening your core, shoulders, glutes, arms, and wrists.
For this final workout of the series, we go back in the basic movement, placing your fingertips on Position 3 on the handlebars; keeping your back straight while activating and squeezing your core and your upper body.
SYNC CYCLE Instructor, Jocelyn Tan demonstrating Shoulder Taps on a Spin Bike. PHOTO: SPORTPLUS.SG
Next, tap your opposite shoulders before returning your hands to the original position and then switching over to the other arm.
Pro Tip: Do not slouch during this workout as you will trigger neck, shoulder, and back pain.
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