Do this with a medicine ball or other weight between 3–10kg. Sit on the ground with your feet on the floor. Rotate the hips to either side, alternating left and right with a fluid, controlled movement without stopping in the middle.
Caution: Anyone with a back problem shouldn't do this exercise.
Routine: 10 reps per side. As you progress, try the same routine with your feet lifted off the floor Photograph: Jamie Baker/Jamie Baker
This is a key stretch because in cyclists the hamstrings have a tendency to tighten due to pedalling action and riding position. Rest one bent knee on a mat with the other leg extended straight and locked in front of you - the idea is you lean forward and so stretch the back of the leg but most people can get a stretch in the basic position.
Routine: Hold for 20–40 seconds, then repeat on the other side. Try three sets on each side Photograph: Jamie Baker/Jamie Baker
Adopt position as shown, back knee cushioned with a mat. Try to keep a tall natural posture without slouching. Push the right hip forward to stretch the flexor muscle.
Routine: Hold for 20–40 seconds, then repeat on left side. Try three sets per side Photograph: Jamie Baker/Jamie Baker
Achieve the position as shown, maintaining a tall, flat back. Keeping these areas flexible should reduce the chance of developing back problems.
Routine: Hold for 20–40 seconds and repeat three times. Rest for 15–30 seconds between reps Photograph: Jamie Baker/Jamie Baker
Lean on the ball as shown, keep the back flat or maintain its natural curve, with the legs straight. Try to breathe naturally while bracing the stomach muscles to keep the position on the ball. To make it harder, bring the knees alternately to the ball as if pedalling. Movement should be continuous and controlled.
Routine: Hold for 30 seconds to one minute. Rest for half the time you work, and repeat three times Photograph: Jamie Baker/Jamie Baker
Start as shown with the arms extended, back flat, legs fully extended and the balls of the feet on the Swiss ball. Balance comfortably on the ball, then use the ball to bring the knees forward to the chest.
Caution: Make sure there is a mat below the knees and do not do perform this exercise on a hard surface.
Routine: Three sets of 10-20 reps. Rest for 30 seconds in between Photograph: Jamie Baker/Jamie Baker
Start with the ball under the stomach/chest area and the whole body extended, then alternate raising arm and leg on opposite sides (eg right arm and left leg) while maintaining balance. Until you're confident, you can keep inactive hand on the ground.
Caution: Make sure the area around the ball is clear of hazards in case you roll off sideways.
Routine: Three sets of 20-30 reps. Rest for 30 seconds in between Photograph: Jamie Baker/Jamie Baker
Stand with one foot flat on the floor, the other extended in front of you. Maintain a tall posture and gradually move downwards, bending the knee so there is brief contact with the box, then come back up again. The downward movement is controlled, the upwards movement is quick.
Routine: 10 reps on each leg, repeated three times Photograph: Jamie Baker/Jamie Baker
This can be done with or without a weight. Start standing straight, step forwards and down into a controlled lunge position. Keep a flat back and don't allow front knee to go beyond the end of the toes. Don't allow back knee to touch the ground and keep hip, knee and ankle aligned facing forwards.
Caution: Do not try if you have a knee problem. Wear appropriate footwear.
Routine: Three sets of 10 reps on each leg Photograph: Jamie Baker/Jamie Baker
