Strong Core = Better Rider

Strong Core = Better Rider


Y’all have heard me stress over and over the importance of having strong legs. Another overlooked area would be your core. It’s not just the abdominal muscles but every muscle excluding the legs and arms.

Your core supports your body. It helps resist outside forces. Think about all the different forces we face on a dirt bike; it could be sandy whoops, rocks, boulders, logs, roots, etc.. All of these apply force to your body in different ways. The stronger the core muscles, the better control you will have on the bike. As a rider, you have to move the bike to correct it not just by moving the bars. You will also have to be able to resist rotation. A strong core will also help you be able to stand up while riding longer and be more efficient. Basically, where I am getting at, the stronger the core, the better, faster, and safer rider you will be.

Did you know, if you suffer from lower back pain, it could be three things?

  • Underactive glutes
  • Weak core
  • Tight muscles

What exercises should you be doing?

As mentioned above, it’s not only about abs. Compound movements such as deadlifts, squats, lunges performed correctly and engaging the correct muscles will target the core muscles. Be sure to include those into your riding fitness routine.

  • Dead bugs! They strengthen and stabilize your core, spine, and back muscles. This improves your posture and helps relieve and prevent low back pain. You'll also improve balance and coordination.
  • Bird dogs! They help improves stability, encourages a neutral spine, and relieves low back pain. It strengthens your core, hips, and back muscles. It also promotes proper posture and increases range of motion.
  • Planks
  • Side planks
  • Commandoes
  • Russian twist (if able to, use a weight)
  • Sit ups (if able to, use a weight)
  • Lying leg raises with ball
  • Hanging leg raises
  • Froggers
  • Wall Slams
  • V-Ups
  • Hollow Rock Hold

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Remember, just like any exercise, keep good form and push yourself. Don’t fall into the habit of this is hard but gets easy and not doing anything to make it harder again. To gain muscle, you have to push yourself!

If you need help developing a dirt bike rider/racer program, let me know!


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