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The Importance of Working Your Abs and Core When Biking

Biking Tip: Saddle Sore?

Getting back in the saddle after taking the Winter off from biking doesn’t have to be painful. Sore sits bones (aka the ischial tuberosities, the bony protrusions on the bottom of your pelvis that you sit on) are a common complaint of new or returning riders. The trick to decreasing the pain is to work your abs, which is the answer every Pilates instructor loves to give. You need to feel your low abs working to help support your torso and pelvis. This way the weight of your body isn’t pressing into the seat (or your delicate wrists for that matter), but is supported by the scoop of your low abs.

When I ride I like to focus on the section of abs that from a triangle between the pubic bone and the top of the right and left pelvis (or the ASIS that some people call their hip bone). I sometimes refer to the low abs as the string bikini abs, and when I pull them in I tend to not get saddle sore.

Fit’s Tip: When climbing a hill, engage these abs so you can really focus all your power into your legs.


Join The Conversation
raieven raieven 9 years
went on a 3.5 hour bike ride last weekend, my butt still hurts! i also strained my lower back, need to adjust my handle bars i think. :(
Swedeybebe Swedeybebe 9 years
For longer rides, more padding on your saddle will make it worse. The harder the saddle, the better. Sounds bad, I know! Truth is, its going to hurt anyway. Or at least until you get your "callus" built up, LOL. But Fitsugar is right. Work that core, and it will make riding more comfortable all-around. ESPECIALLY in the lower back.
susanec susanec 9 years
Get fitted for whatever saddle you prefer, especially if you have any hip/pelvis problems. Wide saddles are great for some women but I have hip ligament and joint problems and wide saddles are evil (bad to make joints splay out where there's already instability). It all depends.
renaimarie renaimarie 9 years
So many people buy a padded seat thinking that it will make your tush less sore. Wrong! Buy a WIDER seat! I bought a super cheap $15 metal seat with a thin cover and it's the most comfortable saddle I've ever owned. Also- is her helmet photo-shopped in that picture? The straps are weird!
urban-chic-101 urban-chic-101 9 years
I'll try it but I know... I have a padded seat cushion for spin class and my arse still hurts... sometimes its just agony.
cvandoorn cvandoorn 9 years
Or you can just wear cycling shorts with padding...There's no way in hell I would get on my road bike just wearing regular shorts.
gabiushka gabiushka 9 years
I like this.
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