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Message: [QUOTE="kiwijohn, post: 1064143, member: 57792"] Masterphil is right, time on the bike is the best, but not if you're not strong enough to hold yourself with good posture, then you'd just be letting the good muscles get weaker and the wrong ones get weaker! You'll also compromise the chances of becomg a better rider! Two of the best exercises mimic bike riding as closely as we can without actually being on the bike... For the first one you need an unstable platform to stand on (feet about peg width apart) - your local gym should have something like this available. Then grab a small medicine ball and squeeze it between your knees nice and hard while your wobbling around on the unstable platform. This simulates standing on the pegs squeezing the tank. Some of you may have trouble with that on it's own, but if you can do those two things reasonably well, assume the position (ha ha - please sir may I have another :laugh: _ Animal House!!) in front of a wall mounted two cable system where you can pull a bar at about handlebar height toward you - while you squeeze the ball and keep your balance on the board. All the time you should have your legs bent as though you're standing on the bike. To make it even more difficult, squat down a bit as though you;re landing from a jump or coming into a corner. Also you can pull the bar close to you or let it go out to arms length and back again. Ideally you should pull the bar toward you and hold it for 10 secs each rep... do 18 reps. Vary the motions as much as you like... just try and hold the positions for 10secs each time. Try this standing almost straight up, then as low as you can squat while still squeezing the ball!! THEN grab a cable handle in each hand, and face AWAY from the wall, and do the same movements. But you'll need separate handles for this one. This is a little harder to do as you will be pulled backward but keep your abs tight and legs solid! Push the handles away from you and hold that for 10secs, then halfway back etc etc... Another option is to kneel on top of a swiss ball (even that can be tough) and simulate cornering with your knees. You can also hold weights against your chest or at arms length to your sides if you;re real good! ;) Hope that makes sense...give em a try! You'll improve your riding the very next time you go out! Honest :cool: [/QUOTE]

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