Band Walk
Place an exercise band around your ankles and walk sideways for 12 steps. Each step should be about 6 inches wide. Walk back in the other direction without turning until you've reached your starting point.
If the band around the ankles is too difficult, move the band under the knees.
Side view—notice the knees are slightly bent.
More: The 15-Minute Power Circuit: Core Exercises for Cyclists
Clam Shells
Lay on your side with your head on your arm and your knees together at a 45-degree angle. With your feet touching, lift your top leg, slowly, then bring back down. Do 12 repetitions and repeat on your other side.
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About the Author
Lori Walker is a full time USA Cycling Level 1 coach. She has been involved in cycling for over 20 years and is an avid racer and race organizer. Lori currently coaches at the Dick Lane Velodrome in Atlanta, Georgia, working with racers competing at junior, collegiate and Master's age group championships.
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