6 Core Exercises To Improve Posture

[@isaachudson5304]

Paul is brilliant, need more of him on GCN a natural presenter

[@joshuahexter6500]

Need more Paul!!!! His training/spinning videos are by far the best on GCN!!!

[@robpittman3132]

One of the best videos you've posted! Plenty of info out there on leg work and on-bike exercises, but very little for core, upper body and weight training! MORE PLEASE!

[@MauricioAlsinaLee]

Dude, Paul is the best. I wish I could train with him. Thanks, guys, a lot.

[@carnub]

Earlier in the year I spent 5 weeks in a hospital bed and had 3 fractured vertebrae. All of these exercises (apart from the side plank) have been part of my physiotherapy rehabilitation and really improved my core strength. They are excellent. Thanks for sharing!

[@matsfr2410]

Nice content! More clips of this subjuct will be grade!

[@narutoqweavatar]

I love the quotes in the background!

[@zachardy2005]

A video like this for dynamic streching would be rad.

[@TheWaxChainFanClub]

Very useful, equipment free tips here. Face pulls are also good for hitting upper back, if you have access to bands or cables.

[@jazzguitarjackson]

This is great! I spent the vast majority of adolescence either training on a bike or hunched over a guitar. The struggle is real. Thank you!

[@brunokabbaz5779]

1-how often should we do this exercises? 2- when should we do this exercises, pre/post training? Hours after training?

[@ericviana8893]

1) you should never do abdominal exercise that load the spine, and require rotation as the shear forces are likely to exceed the restriction of 3300N set by the National Institute Of Safety and Health (NIOSH). Any work by Dr. Stuart McGill will provide ample evidence of this. 2) Hours after/hours before training.

[@josephotoole6790]

Body weight exercises as described in the above video should be well within those limits. 3300N is around 750 ft/lbs of torque. I don't know any cyclists that load 750 lbs of anything into a workout other than watts.

[@ericviana8893]

Newtons is not torque. Newton-metres is torque. 1 Newton=the amount of force needed to accelerate a 1 kilogram mass at a rate of one metre per second squared. Those forces are easily exerted on the intervertebral discs by both gravity and the forces exerted by skeletal muscle.

[@markgilder7757]

Bruno Kabbaz do theses as a hit training, 20 minute work out 30seconds on 30 relax on each exercise and repeat 4 times.

[@annettefournier9655]

poor Si he had the , omg I never use these muscles tremors! lol

[@MishaElRusito]

Amazing, thank you so much. I have Osteochondrosis because of sitting at the desk working on my laptop all the time, so my back and core muscles became weak. Now Im gonna try this

[@Radingtonbear]

Finding these really helpful, been doing a session of core strength and this core for posture session two or three times a week, with a yoga session and definitely noticing a difference. I'm noticing I'm standing and sitting up straighter, especially at work where I'm at a desk or in the car a bunch of the time. My pedal stroke is better or at least smoother on both road and MTB as a result of engaging my core more. Cheers guys. Top stuff.

[@tainis1996]

How about a power/strength/Gym workouts? Thanks. Great video

[@mathewhoang5628]

I think the training videos are great and I found the information very useful. As an avid cyclist, I've gone through periods of having a sore/tight neck and back, and the GCN core and yoga videos have helped. But one area of strength I think cyclist need to improve on is the leg support muscles. Since cyclist rarely move their legs laterally, muscles such as the adductors can be be neglected. I think many athletes that train in a specific motion will fall victim to muscle in-balance at one time or another. Do a whole video on cyclist muscle in-balance and how to counter-act it.

[@hornetluca]

Thumb up for Simon.

[@cameronfrazier5655]

great exercises, definitely going to be using them a lot!

[@nicolemitsi]

While I agree we need to do exercises that engage the TA to help improve posture, I don't agree with doing ab crunches as they encourage kyphotic posture. The main focus should be on the back chain of the body (upper/lower back, glutes, hamstrings etc) as these are usually the weak muscles, and stretch/release the tight muscles causing the poor posture (which in cyclists generally tends to be pecs, hip flexors and quads). Besides the ab crunches, the other exercises were great.

[@ugastronomie1237]

My English is bad, can you tell me at which second they do "ab crunches" so that I avoid it?

[@Ghostwriter84]

@@ugastronomie1237 i am no expert but i would say that @ Nicole Mitsi is refferring to the first exercise.

[@MattDion]

Nice work, Si!

[@johnobrien5464]

I usually slag the guys on GMBN in these gym session videos but this is a massive step down in the effort levels and Si is struggling but I must say probably a much needed video for myself

[@TriRussell1]

Si looks nervous starting all of these haha. Great exercises! Thanks. Maybe next time use Lasty so we can really know how much they hurt.

[@ugastronomie1237]

😂😂

[@taurus20077]

First floor exercise for Si in a decade!

[@petermorrell5422]

Really enjoy Paul's videos. When is he going to do some more 'spin' workouts? Looking forward to seeing some more Dan/Matt/Simon workouts as well. It's winter on training on the Watt bike, I need motivation😀 Here's an idea, why not feature some clubs in the videos? Starting with CCLuton! 🚴🏻💨💨

[@alluvialfan294]

these are well over due! thanks!

[@fangzhengguo8089]

Very nice video! thx!

[@davejavu123]

This was funnier than I think it was meant to be 😂

[@Hans-fz6cc]

Best one for me is the plank right before cycling, 3x 1 minute and youll feel what an important excersize this is.

[@oliw3664]

Paul is hilarious. More please.

[@jacknicolas]

+Global Cycling Network Could you please make a full length follow-along strength training and core exercises video? Thanks.

[@lennartmeinke8861]

The tan game is strong in this one

[@gabriellenot2995]

and the shaving that goes along is perfect

[@ugastronomie1237]

@@gabriellenot2995 do you shave?

[@TeKaMOTO]

I find that the best exercise for my bad posture is stretching.

[@CanIHasThisName]

Stretching is also extremely important. Best done right in the morning first thing after waking up. But core exercises help you actively hold that posture, not just being able to get in it.

[@djpalmer31]

Great video. Will certainly look at using this. Any tips though on reducing the aches/pains I get in my upper arms after about 2 hours on the bike. #torqueback

[@chrisopie87]

Loving the wooly thigh warmers Si has on here!

[@bencze1]

Now that looks difficult, and useful.

[@ScottRawdin]

Excellent, thank you very much ;o)

[@paulhumphreys6652]

Would it help Si if a nose shaped hole was cut into the mat?

[@simonrichardson5259]

Paul Humphreys If it's a really big hole. And a deep mat.

[@jacobkeatt9159]

Global Cycling Network How often should you do this and for how long? Thanks

[@sportscienceconsultants]

For heel dips ones back should not be flat but instead in neutral with a mild lordotic curve which should not change.

[@Guoenyi]

Don't wanna be a dick to Si but this is really easy when I replicate and he is making it appear difficult to me.

[@azechu]

simon's humor is funny xD

[@shlomosinger19]

Which is a worse tan line: Si's legs or Dan's scalp?

[@lboutside]

Julia Roberts wants her forehead vein back 😂😂

[@arkaitzlizartza6418]

Nice suggestion after a Get fit fast indor training session!! It was easy to broke Simon's record... Hahaha

[@lightphoenix1522]

How many times a week do you have to do there exercises? And hoe many sets for each exercise?

[@joelklingenberg3271]

"It will certainly help" hahaha. Harsh. Sorry Simon!

[@nils21v]

How many times a week do you recommend to do these core trainings to get notable results.

[@cyclejockey4397]

No doubt, core exercises can really help your riding !

[@NielsHeldens]

Tan lines - cyclists are proud of them, others aren't.

[@1994RandomUser]

Proper cycling tan!

[@madmonkeycycling9098]

Simon Sufferson

[@lukedavies9483]

Simon should've worn that Pink T-shirt, show us how hard these exercises really are! :D

[@ericviana8893]

#GCN why didn't he just do Dr. Stuart McGill's big 4? Planks, side planks, McGill partial curl-ups and bird dogs? With Cat-Camels as a mobilization exercise. They've been peer reviewed for a high rate of muscle activation via EMG, and low shear and compressive forces exerted on the intervertebral discs of the spine.

[@richardnick2216]

Damn Simon, the tanline game is strong with you! Also, hamster-pants for life!

[@SwedishHouseFifa]

Simon trying to make it look easy when it really isn't called the bluff!

[@geeheeber]

ME TOO, SI. ME TOO.

[@sdolman79]

he said he was going to show us 6 exercises with Matt, but that was definitely Si

[@rachelhardyman-richards7700]

Simon's face while doing the side plank! #simonspainface

[@VegasCyclingFreak]

Wow, some of those look a bit challenging for use 100% ectomorphs

[@Subie_Rench]

I didn't think GCN presenters had civilian clothes??? Loving the tans.

[@hybridtrak]

Tan lines for days!

[@ADVtheMISSIONARY]

Dont worry you'll get as good as Scotty eventually :D

[@ADCFproductions]

5:23 PRAISE THE SUN!!!! XD

[@VeganFootsoldier]

some of the exercises starting with the first, are a bit shit because they over emphasises the hip flexors. One or two are useful though.

[@GunjanSharma-vz4oq]

3 sets of each

[@onoriotorti795]

Look at Si's face at 3:54!

[@eliselafitte2026]

5:43 i think that the suffer meter is over 10/10 at this moment...

[@stephanejefemuller7375]

I do this 4x / week for 20 - 60 minutes.

[@Subie_Rench]

Shake, shake, shake it like a Polaroid picture!!!

[@wwjiuhyom5170]

Anyone try these and did it work???????????????????????????

[@guyincognito1985]

Soup spoon checkin in. 🥄✔

[@yusufbassa6884]

Luckily si's shirt wasn't pink with black 👚

[@the94jazzy]

We've seen where Matt stops his leg shaving now Si too. Fancy starting a fundraising campaign to get si some longer shorts to preserve those razor sharp tan lines?

[@dug553]

👍

[@JamesMoore-io3hd]

Oh dear Si, those sweat patches have come back to haunt you... at 5.44

[@the23rdshadowdragon]

Si's hamster pants tho 😂

[@marcosfelipe99mfc]

2:54 I ship it

[@CodyWBrown]

Where's Si's pink T-shirt?

[@sakadabara]

Swimming 🏊🏻 is the best method

[@szabolcstrucz2220]

could not be more wrong,look at swimmers posture. Awful

[@Dhungerf60]

I have to admit, I should be doing more of this..............

[@joshuahunt1210]

Si's face. :D :D

[@vladdcyclist1882]

I just couldn't stop laughing :D

[@simonrichardson5259]

Vlad D'cyclist Oi! Being as weak as piss is no laughing matter! ;-)

[@Mikerizzle]

1

[@ellismccoy]

el numero uno

[@RobertVokes]

Shouldn't we rename Si to Mr Wolf, after seeing those fluffy/hairy legs??

[@aeriegrove]

this is painful to watch but that probably means that I (and Si) need to make this a habit..

[@declanbowler7379]

that T exercise must have made Si a bit hungry, looked like he's trying to eat the matt

[@jasonmarchant1607]

Make it even more useful - lose the shoes when doing it so you have freedom of movement in feet and ankles.

[@thomasrobnik2198]

He looks strong😂😂😂

[@stuarthenderson7354]

Sweat Alert !!

[@davidholowach5684]

somebody has hamster pants

[@johnhughes361]

I'll send you some razors if you'll shave higher. I'll even cover postage.

[@degzi]

nice hamster pants

[@oscarsimmonds2961]

is this yoga?

[@ellismccoy]

pilates & yoga

[@abbotteo077]

Dammm looks like Simon is about to die!!! Either it is very hard or Simon is very out

[@HodakaRacer95]

the title picture looks like such bad form lol

[@4879daniel]

Not very 1986!

[@chefarmstrong]

Those are definitely Photoshopped muscles on Simone....

[@owainwilliams6636]

Do harder Stephens there icy from a ten year old

[@uomorana71]

try some martial art, hit the tatami!

[@robvgv7027]

That was actually very weak Si!