Spine curls promote mobilisation of the spine and hips, and also strengthen the back, abs, glutes and hamstrings.

Cyclists often get very tight hips, from pedaling whilst in a static position – and this exercise stretches them out. We’re also prone to overusing our quads, and neglecting the hamstrings and glutes – strengthening these muscles will help you to get more out of every pedal stroke. 

How to do it…

• Start with your knees bent, and your arms at your sides
• Breathe in first, and then breathe out as you curl your pelvis underneath you
• Press your upper back into the mat, and then begin to lift yourself off the mat, one vertebra at a time
• Roll your spine up from the mat, right to the tips of your shoulder blades
• Breathe in, and hold the position, focusing on the length of your spine
• Breathe out, and roll the spine back down to the start position. Then repeat this up to ten times.

Remember

• It’s important to take it slowly, lifting one vertebra at a time
• Keep the weight in your feet equal, so you don’t drop your pelvis to one side