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The Perfect Pairing: Pilates and Cycling.


Bike on a dock overlooking water and mountains

Can introducing Pilates help with how far and how well you cycle? The answer is a resounding yes! But how exactly can adopting Pilates help? An active lifestyle requires a variety of movements to reduce the risk of injury and rehabilitation. Pilates balances the movement of cycling and adds the much needed diversity cyclist’s require to keep safe while on the bike.


Whether you’re practising for the Olympics or cycling to-and-from work, incorporating Pilates into your health and wellness routine can benefit your cycling routine. It’s no secret that Pilates targets the abdominal, hip and back muscles. By strengthening these well-used muscles, Pilates helps riders by increasing the body’s propensity to keep stable while limbs move. By improving deep core strength, cyclists can increase power through their legs, making them faster and more efficient!


" Pilates helps riders by increasing the body’s
propensity to keep stable while limbs move "

As you may have guessed, ensuring proper hip joint and limb alignment–another wonderful feature of a regular Pilates practice–helps cyclists to use the proper muscles more effectively on the bike. Even muscle distribution counteracts any musculoskeletal imbalance caused by injury and will help increase your body’s optimal function. The benefit goes even further and aids in bettering posture! Cycling requires the repeated stooping of the neck and shoulders, leaving the hips, neck, and upper back susceptible to injury. Balanced muscles leads to improved posture, which results in a greater range of motion as well as strength and stability on the bike.


"I work with a long-distance cyclist who, even after only 8 sessions, is feeling the benefits of Pilates. It is making accumulative sense to them, particularly around finding efficiency of movement and increasing breath capacity and effectiveness."

-Ruth McIntosh, Pilates Instructor.


Group of 3 people on reformers practing pilates

One drawback of regular, prolonged cycling is that riders tend to have lower bone mineral density since cycling is a non-weight bearing form of movement. If a fall or crash occurs, cyclists may be at a greater risk for broken bones and fractures. Pilates counteracts this risk because it is a low-impact exercise that helps to systematically build a stronger core while keeping the body safe. Think of it as slowly stacking bricks one by one to build a structure–the lower the impact of each block the less the structure is disturbed and the greater the

chance of a stable building.

man on bike wearing cycling shorts

Now, think of throwing bricks at the ground; it would be much harder to build that way! Your body is similar. Introducing low-impact movement to your routine leads to greater comfort on the bike and protection from the risk of broken bones.



It is clear that Pilates and cycling is a match made in heaven, but where do you get started? One way are private sessions at Trainor Movement Co., where our knowledgeable and experienced instructors can help you with your physical goals. Ready to elevate your cycling experience?





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