People at almost every level of fitness can try cycling to stay healthy.

From young children accompanying Mom and Dad on a leisurely ride to Grampa enjoying a Sunday trek, cycling holds universal appeal. However, if you’re looking to compete in races, master high-octane tricks, or break world records, you have to be in the best shape possible.

Why? Not only do you need strong muscles and powerful reflexes for maximum control over your bike, you also have to work on your endurance. After all, the longer you can perform at the peak of your abilities, the better your results.

You’ll need to actually get off your bike to build a tougher body, though. Check out these four exercises for a little inspiration …

Crunches to Hone your Core

Don’t confuse crunches with sit-ups. You don’t need to bring your torso upright to make maximum impact on your abs.

Instead, lie flat on your back with your legs bent and your feet flat on the floor (you might want to slip them under your bed or ask a friend to hold them in place). Put your arms behind your head (without pushing on it) or stretched forward, with your hands on your thighs.

Now, curl your torso up, slowly, towards your knees. Get your shoulders elevated around four or six inches, without actually sitting fully. Lower yourself, and repeat.

Aim for between three and five sets of 10 to start with.

Squats to Refine your Legs

Squats are a fantastic way to strengthen your calves and thighs, building explosive power. They do take a toll on your first attempts, but you’ll notice the difference to your cycling over time.

Stand with your feet in line with your hips, and your abs taut. Then, bending your hips and knees, lower to a squat position. Stop when your thighs are parallel with the floor, and then rise.

You might want to perform this with a dumbell in each hand, or with your arms out in front of you.

Aim for three sets of 12, and then stop.

Planks for your Core, Back, and Shoulders

While crunches work your core too, planks also strengthen your shoulders and lower back at the same time.

These bodyweight exercises are simple to perform, requiring no equipment. Just lie on your front, and then come up onto your forearms and toes. Tighten your abs.

Hold this position for between 10 – 20 seconds, rest, and then repeat two more times.

As you get more used to it, increase the number of seconds or add more sets.

Burpees for your Whole Body

Anyone who’s had experience with burpees may break out into a cold sweat … but don’t worry: they’re not as bad as you remember!

Start off standing, before dropping into a squat, with your fingertips on the floor in front of you. Then, press your palms flat to support your weight as you kick your legs back behind you.

You should be in position to perform a push-up, without actually doing so.

Now, bring your legs back in, adopt that squat posture again, and rise into your stance. Repeat.

This will tire you out faster than the above three exercises, so just keep going until you really feel the burn.

As you get better at this, try actually mixing-in a push-up or two, but not until you feel ready.

With the right bike, cycling can be a fantastic way to stay fit, engage with the world around you, and get your adrenaline racing. These four exercises will keep you cycling faster, further, and better – so what are you waiting for?

However, please note that if you’re not currently exercising or you’re recovering from an operation or injury, speak with your doctor before embarking on ANY of these activities.