I have already written several articles related to the use of old bicycle inner tubes as a very effective exercise device. There are two main reasons why you should consider at least giving it a try. First, you’re saving the environment by upcycling your old inner tubes and turning them into a take-anywhere exercise device. Second, for some reason, the old air springs are extremely effective for performing a multitude of exercises in both warm-ups and main workouts. Not to mention that they are free, easily transportable, and easily replaceable if lost. I very rarely go on a ride without several different types of inner tubes (lightweight road racing inner tubes, regular road bike inner tubes, and mountain bike inner tubes).
The most recent exercise I developed for use with road bike or mountain bike tubes is what I call the lying hip flexor activation exercise. This requires you to lie on your back on the floor. Roll the inner tube on itself so that you have two turns to reduce the diameter of the inner tube by half. Then raise both legs in the air with your knees bent and at a 90-degree angle to the floor. Place the coiled tube around your foot at about the middle of your arch. Then push one leg forward and the other back towards your chest engaging the hip flexor. Focus on the backward pull of the leg that is opposite the leg that is pushing forward.
This is a great move to include after you’ve foam rolled, completed your stretching routine, and are ready to jumpstart your muscles before your main workout. You will immediately feel the difference once you first get up from this movement and start walking. You will be amazed at the more fluid feeling you experience in your hip flexor and overall forward movement. I highly recommend this exercise to activate your muscles before each and every bike ride and run. This will help prevent muscle strains and strains if done regularly and before all training and races.
Check out my other articles that include using old inner tubes to maintain strength and overall health of the rotator cuff, glutes, and chest. Use multiple air chambers to vary the resistance in your workout. As always, start with the lightest, most elastic tubes and gradually work your way up to the standard tubes. I like to use mountain bike tubes for the lower body and not the upper body as they offer too much resistance.