Professional motocross racer Ryan Dungey maneuvers a 230-pound bike around dirt tracks better than just about anyone in the world. In 2010, he won both the top Supercross and Motocross titles — as a rookie. Since then, he’s been a near-constant presence on race podiums. On the small side for moto racers at 150 pounds, Dungey credits his success in part to his strong core.
“The stronger your core is, the stronger the rest of your body can be,” says Dungey. “As soon as I started working on it, I saw improvements.”
With a race nearly every weekend (his next big race will be the Red Bull Straight Rhythm series on October 4), Dungey doesn’t get much of gym time. But two or three times a week focuses on his core with this workout:
Do 3 sets of 15 reps of the first three exercises, then hold the plank for time.
Kneel on the floor, gripping the ab roller with both hands. Roll forward until you are hovering just above the floor, back flat, abs engaged. Hold for three seconds, keeping abs tight. Pull yourself back to start.
Medicine Ball V-Up
Lie face up on the floor, legs extended, and holding a light medicine ball (Dungey uses a six-pounder) directly above your head. Crunch up, raising your arms and legs straight up, to pass the ball from your hands to your feet. Return to start, then repeat, passing the ball from your feet back to your hands.
Stability Ball Tuck and Push-Up
Get into plank position, hands directly under shoulders, with your feet on top of a stability ball. Engage your abs to to roll the ball forward until your knees touch your chest; slowly roll it back to start, then do a push-up, keeping your back flat and abs tight, with your feet still on the ball for 1 rep.
Get into plank position with your forearms down, back flat, hips raised, and butt and legs tight. Hold as long as you can. (Dungey holds for two and a half to three minutes, but shoot for one minute at first.)