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Using Bike Inner Tube As An Exercise Device (Hip Flexor)

I have written several articles about the use of old bicycle inner tubes as very effective exercise equipment. There are two main reasons you should consider at least giving this a try. One, you save the environment by recycling old inner tubes and turning them into exercise equipment that you can take anywhere. Second, for some reason, the old inner tube is only very effective for doing a lot of exercises in the warm-up and main training. Not to mention they’re free, easy to transport, and easy to replace if lost. I rarely travel without different types of inner tubes (lightweight road racing tubes, regular road bike tubes, and mountain bike tubes).

The latest exercise I developed for using road bike tubes or mountain bike tubes is what I call a lying hip flexor activation exercise. This requires you to lie on your back on the floor. Roll the inner tube itself so that you have two loops to reduce the diameter of the tube in half. Then lift both legs in the air with the knees bent and at a 90 degree angle to the floor. Place the rolled tube on your foot about halfway up the arch. Then push one leg forward and the other back to the chest activating the hip flexors. Focus on pulling the back of the leg opposite the forward leg.

This is a great move to throw in after foam rolling, completing your stretching routine, and getting ready to reactivate your muscles before your main workout. You will immediately feel the difference when you first stand up from this movement and start walking. You will be amazed at the fluid feeling you experience in your hip flexors and overall forward motion. I highly recommend this exercise to activate the muscles before any and all bike rides and runs. This will help prevent muscle tears and pulls if done regularly and before all training and races.

Please see our other articles that include using old inner tubes to maintain strength and general health for your rotator cuffs, glutes, and chest. Use different inner tubes for different resistance in training. As always start with a lighter more elastic tube and build up gradually to a standard tube. I like to use mountain bike tubes for the lower body and not for the upper body because they provide too much resistance.

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