1. Squats work your quad and glute muscles, as well as your ankle, knee and hip joints. Stand with your feet slightly wider than your hips. Keeping your torso upright and your core muscles engaged, slowly bend the knees to a 90-degree angle, as though you were going to sit down on a bench or chair. Slowly straighten to stand up.

2. Lunges help strengthen your quad and glute muscles, which are essential for riding. Stand with one foot in front of the other, keeping your back straight, your chest up and your core engaged. Step one leg back while bending the front knee to 90 degrees. Slowly straighten to the start position, focusing on working your quad (front thigh) and glute (butt) muscles. Repeat both sides.  

3. The glute bridge strengthens the muscles in your butt and legs and activates the core stabiliser muscles in your torso. Lie on your back with bent knees and feet flat on the ground. Lift your hips off the ground to form a straight line from your knees to your shoulders. Hold for a few seconds then slowly lower your hips back down.

4. For additional glute work, follow instructions for the bridge. Once you are in the bridge position, draw one knee towards the torso, using the strength of the other leg to keep your hips raised. Hold for a few seconds then slowly lower the raised leg and then your hips. Repeat both sides.  

5. This simple bodyweight exercise is great for strengthening your core muscles, shoulders, arms and glutes. Lie face down with your forearms on the ground. Keeping your core engaged and your body in a straight line, lift up onto your elbows and toes (or stay on your knees if you need to protect your pelvic floor). Hold for a few seconds (don’t forget to breathe!) before slowly lowering.