Unicycling and Core Strength

[thestig]

When I started riding I was a little porka Now my abs are more defined even though there is still some fat

[steveyo]

@Dr D

Well, an overly offical study may take more work theny anyone’s interested in, but I wonder if there’s a basic survery on “core strength” that could be created for unicyclists and non unicyclists to fill out. In essence we’d end up with a bunch of averages. It’s a thought.

Well here’s one.

It’s basically a brutally (3-min) long plank exercise. The results, unfortunately, are comically simplistic. The site says if you can do the whole exercise, you have good core strength, and if you can’t, you don’t. I’m going to try it right now.

Edit: Here’s the text of the “test”:
Conducting the Test

1. Position the watch or clock where you can easily see it
2. Start in the Plank Exercise Position (elbows on the ground)
   Hold for 60 seconds
3. Lift your right arm off the ground
   Hold for 15 seconds
4. Return your right arm to the ground and lift the left arm off the ground
   Hold for 15 seconds
5. Return your left arm to the ground and lift the right leg off the ground
   Hold for 15 seconds
6. Return your right leg to the ground and lift the left leg off the ground
   Hold for 15 seconds
7. Lift your left leg and right arm off the ground
   Hold for 15 seconds
8. Return you left leg and right arm to the ground
9. Lift your right leg and left arm off the ground
   Hold for 15 seconds
10. Return to the Plank Exercise Position (elbows on the ground)
    Hold this position for 30 seconds

Results

* Good Core Strength
  If you can complete the test fully, you have good core strength.(Yeah ya do!)

* Poor Core Strength
  If you can not complete the test fully, your core strength needs improvement.
  Poor core strength results in unnecessary torso movement and swaying during all other athletic movements. This results in wasted energy and poor biomechanics. Good core strength indicates that the athlete can move with high efficiency.
      o If you are unable to complete the test practice the routine three or four times each week until you improve.
      o By comparing your results over time, you will note improvements or declines in core strength.  (Huh? - steveyo)

I gave up right before step 7, because I didn’t want to lose a ball over it.

[steveyo]

Another core fitness test - gnarly looking …

[AlisterBurt]

Personal observations
Pre-serious unicycling, 3.95 long jump
Now, 8 months since riding seriously again, 5.30 long jump

[Rower99]

core benefits

I’m just starting up. 56 years old, taking it slow. But I’m so psyched to read about benefits to core! Eyes on the prize…

[aarons]

@Rower99

I’m just starting up. 56 years old, taking it slow. But I’m so psyched to read about benefits to core! Eyes on the prize…

Slow is the right approach. It’ll make you sore. Once you get up and rolling, it’s an easy exercise to stick with because it’s fun. I think that’s the best thing about unicycling.

[finnspin]

I’ll kindly suggest that if you choose to dig up 10 year old threads, it should better be to revive talk on the topic, not the 10 year old tangent…

[Gockie]

+1 with Finnspin’s comment.

Anyway, on topic. Do some other exercise if you want strong abs. Maybe muni helps, but other exercise like aerial silks is where I really work my abs and upper body. (Google it if you don’t know what that is).

On me, I feel unicycling really works my small lower back muscles and my quads, particularly if there are hills.

[Mikefule]

@SpaceFmK

The only thing I have to say about the chiro thing. Google is not your friend for something scientific or specific… or actual truth. I just typed in dihydrogen monoxide …anybody??.. the first thing that popped up http://www.dhmo.org/ check it out. That stuff is bad. watch out for it.

LOL. I used to be a scuba diver. I thought dihydrogen monoxide was harmless but then I found there’s a whole lot of stuff you wouldn’t suspect just beneath the surface.

[finnspin]

And the next 10 year old tangent of a tangent..
I’ll try to get this back on topic (again), as it’s actually decently interesting.

@steveyo

Conducting the Test

1. Position the watch or clock where you can easily see it
2. Start in the Plank Exercise Position (elbows on the ground)
   Hold for 60 seconds
3. Lift your right arm off the ground
   Hold for 15 seconds
4. Return your right arm to the ground and lift the left arm off the ground
   Hold for 15 seconds
5. Return your left arm to the ground and lift the right leg off the ground
   Hold for 15 seconds
6. Return your right leg to the ground and lift the left leg off the ground
   Hold for 15 seconds
7. Lift your left leg and right arm off the ground
   Hold for 15 seconds
8. Return you left leg and right arm to the ground
9. Lift your right leg and left arm off the ground
   Hold for 15 seconds
10. Return to the Plank Exercise Position (elbows on the ground)
    Hold this position for 30 seconds

I just tried this. Pretty tough, but I managed to get through it. Not an ideal test I’d say, since it’s just isometric hold endurance - I think a bit of maximum strength and dynamic work would give a more complete picture. But still, probably not a bad test if you want to build core strength and would like to keep track of your progress.

I’m still not convinced on any “unicycling is a great way to build core strength/endurance/fitness” statements. Unicycling is a great sport, but it is terrible as an exercise tool to gain anything else but skill at unicycling. You want repeatable, safe, controlled exercises, not something where technique is a massive factor.

I just do the sports I find fun for fun, and do bodyweight exercises+running to get stronger. Pushups, pullups, leg raises, planks, squats, situps- in 15 minutes I can get a better core exercise with that then in 3 hours of unicycling - and I can plan how exhausting it should be on my body very precisely in advance, unlike going for a muni ride.

Anyone here who improved their core strength with non unicycling exercise after they learned to ride? Did it impact your riding? I’ve never gone through any massive changes in strength (other than going from being a child to being an adult), so I don’t know. I only know that endurance build from running translated over to unicycling rather well for me.

[aarons]

Before I started riding I had constant lower back pain from an old back injury + sitting in a chair all day. Unicycling really helped with that, but then again, I think any regular exercise would have helped, even just taking a walk every evening probably would have made a difference. There is nothing magic about unicycling that cured my back pain. For me the great advantage of unicycling is that it’s fun. It’s an easy habit to keep up. I actually want to ride.

I think once you have been riding long enough to be efficient, you probably have all the core strength you need. More training for core will not make much difference.

Maybe if you get into climbing hills a lot, extra core strength might help? I’m not sure. If you can’t keep your body rigid, you end up absorbing some of your pedaling power by bending side to side. I can see where good core strength would help you transfer all of your leg power into turning the wheel.

[Dino]

@UniMD

I’ve had a few people make the observation that unicycling must be good for your core muscle group, ie abs/back. I’ve even had one other unicyclist assert that you won’t see many unicyclists with guts for this reason.

Have you found this to be the case?

I’m not sure how these older topics pop up again, but given that this one has and I can make a useful personal contribution I will…

As I’ve said elsewhere on the forum, I herniated the lowest disc in my spine at the begiining of our first lockdown. It never appeared to heal properly and after a few months of a LOT of pain I was referred to an Orthopedic Surgeon who sent me for an MRI. This scan showed clearly that the disc had collapsed. The Surgeon gave me two simple choices: 1 surgery (no thanks) or 2 an intensive core exercise regime that would help to engage my core muscles correctly to relieve the spine of the pressure of having to compensate for a weak core. Even as the Surgeon was explaining the benefits of both options I knew exactly what I was going to be doing.

Long story short… I became very intentional about riding my 36er over longer distances as well as messing around on my smaller wheels at any given opportunity. I also bought a 26er to live in the back of my car so I always have a uni to hand.

Today, about 18 months after the original herniation, I have zero pain in my back and I have one of the strongest cores of anyone bar the coaches in my Boxing/Crossfit gym. None of the other Boxers can keep up with me in the core exercises and I’m the only one who never complains about the sit-ups etc because they simply do not hurt me the way they do my non-unicycling fellow Boxers.

So in answer to the OP’s original question: Have you found this to be the case? My answer is a resounding Yes!