All About Balance - Street Survival

The next exercise is one you definitely don't want to do while wearing chaps or at a group ride! This movement has it all: balance and stability as well as abs, lower-back and core work, to name a few. Don't be afraid to look silly-it's a must-do exercise!

Cross-Spinal Stabilization
Begin by getting on all fours with your head in a neutral position. Start by bringing one knee forward while simultaneously pulling the opposite elbow back. Bring your knee as far forward as you can and your elbow as far back as possible by rounding your back and contracting your abs. Then return the same arm and elbow to the start position, but continue upward as high as you can bring them. That counts as one repetition. Perform three sets of 15 repetitions on each side.

It's probably hard to believe that these three little movements can have a positive effect on your body, but trust me, they'll work wonders. Consistency is key with these movements, however, so try doing them three times a week; all in all, they'll only take about 10 minutes. You just can't beat the time-to-benefit ratio. If you have any questions, feel free to drop me a line at: alfonso.moretti@hotmail.com.

Alfonso Moretti is a long-time cruiser rider and personal trainer with his own fitness studio in Bethel, Connecticut. His current ride is a 2004 BMC Chopper.