In the series “Our personal trainer“The Berlin fitness coach Sebastian Grüner helps us to become stronger, healthier and more beautiful. This article is part of TIME on the weekendissue 45/2024.

Cycling makes progress, trains the largest muscle in the body and burns calories. Since cycling also tones the buttocks and legs and is also fun, it is as popular as it is healthy – regardless of whether you are on a gravel, city, racing or mountain bike. But this sport also has side effects. Anyone who has ridden in a bent position too often and for too long knows the suffering of all cyclists. Our trainer Sebastian Grüner can help. The first three of the following five exercises are recommended as a way to balance out the stress before, during or after a long bike ride. The last two exercises in our top five are more suitable for non-cycling days when you want to train your muscles that are important for cycling.