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As cyclists sometimes the last thing we want to do is focus on strength training instead of going for a ride. So when you work out you want to get what you pay for. Enter: weighted sit-ups. While the focus of these exercises is on core strength, they also engage your arms and legs.
“Adding weight to your sit-up routine will give your body the stimulus it needs to adjust and grow,” says Lindsey Clayton, senior instructor at Barry’s in New York City and co-founder of the Brave Body Project . “Because you are adding a load, your core has to work harder to stay engaged and support your arms and legs as you move through the exercises.” The result is increased strength and stabilization of the whole body.
So, Clayton created this weighted sit-up circuit that you can do when you’re ready to add resistance and increase your core workout level.
How to do: Perform each exercise for 50 seconds with 10 seconds of rest between each movement. Repeat the circuit 2 to 3 times. You will need a set of weights. Choose a weight that is difficult, but does not give you bad shape or is too heavy to be used during the entire exercise. Each exercise is demonstrated by Clayton so you can learn the proper form.
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Sit-up with shoulder press
Begin in a seated position with your feet planted on the ground, knees bent at a 45 degree angle. Hold a dumbbell in your hands in front of your chest. Press the weight overhead until the bicep is facing the frame. Hold for a second, then take three seconds to lower the dumbbells to begin. Engage your core and slowly lower the floor to lie down face up at the start of the sit-up. Slowly return to the starting position and repeat.
Rock Back with Russian Twist
Begin lying face up, holding a dumbbell in your hands, knees bent 90 degrees, feet in the air. Pull the chest towards the knees to arrive in the V position, using your core to balance yourself on your tailbone. From your torso, turn right so that the dumbbell comes to the right hip, then turn left so that the dumbbell comes to the left hip. Come back to the center and slowly roll down your spine. Use momentum to return to V position and start over.
Anchored sit-up
Start in a seated position, with dumbbells between your feet to anchor your legs down. Throughout the movement, remember to squeeze the outside of the weights with the inside of your feet. With arms extended and core engaged, lower yourself to the floor. Then slowly rise from the ground, halfway to the starting position. Repeat.
Sit-up with straight leg elevation
Lie face up with your knees bent and your feet planted on the floor. Hold a dumbbell in your hands with your arms straight. Do a sit-up, then rock your body back to lie face-up on the floor with your arms and legs straight up towards the ceiling.
Keeping the weight in your hands, engage your lower abs and slowly lower your legs halfway up the floor with control, then return them to the starting position. Roll your body to sit up. He’s a representative. Continue to repeat the sequence.
Double Crunch with 4 bikes
Lie on the floor and hold a dumbbell in your hands, arms outstretched towards the ceiling and legs on the floor, knees bent at a 45 degree angle, toes pointing towards the ceiling. Engage your heart and perform two crunches.
Return to the starting position and “hollow out” your core by pressing your lower back into the ground to stabilize your core. Lift your shoulder blades off the floor with your spine long. From there, perform 4 bike kicks: stretch the right leg with the left knee bent, then the left leg straight with the right knee bent. Repeat for four kicks in total. Go back to the start of the movement.
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