From cycling
As cyclists, the last thing we want to do is sometimes focus on strength training instead of riding. So when you practice, you want to make the best money. Enter: weighted sit-ups. Although the core of these exercises falls on core strength, it also holds your arms and legs in place.
“Adding weights to your sit-up routine will give your body the stimulus to adapt and grow,” says Lindsey Clayton, senior instructor at Barry’s in New York City and co-founder of Brave Body Project. “Because you’re adding a load, your core needs to work harder to stay engaged and support your arms and legs as you move through exercises.” The result is increased body strength and stabilization.
So, Clayton has created this weighted sit-ups circle that you can do when you are ready to resist and increase your core training.
How to do it: Perform each exercise for 50 seconds with ten seconds of rest between each movement. Repeat the circuit 2 to 3 times. You need a set of weights. Choose a weight that is challenging but that does not cause you to be in poor shape or that is too heavy to use for the entire exercise. Each exercise is demonstrated by Clayton so you can learn the correct form.
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Sit-up with shoulder press
Start in a sitting position, with feet planted on the floor, and knees bent at an angle of 45 degrees. Hold a dumbbell in your hands in front of your chest. Press weight on top until biceps face around. Hold for one second, then take three seconds to lower the dumbbells to start. Engage your core and slowly lower yourself to the floor so that you are sitting upright at the beginning with your face up. Slowly return to the starting position and repeat.
Rock Back With Russian twist
Start with the face lying up, holding a dumbbell in the hands with the knees bent at 90 degrees, with the feet in the air. Pull the chest up to the knees to get into a V position and use your core to balance on your tailbone. Turn right of your torso so that the dumbbell comes to the right hip, and then turn left so that the dumbbell comes to the left hip. Return to the waist and slowly roll back along your spine. Use the momentum to move back to V position and repeat.
Anchored sit-up
Start in a sitting position, with dumbbells between your feet to anchor your legs. During the movement, think on the outside of the weights with the inside of your feet. With arms outstretched and engaged core, lower down to the ground. Then slowly rise from the ground, halfway to the starting position. Repeat.
Sit-up with straight leg lift
Lie forward with knees bent and feet planted on the floor. Hold a dumbbell between your hands, arms outstretched. Do an upright position, and then shake your body back so that you are lying with your arms and legs facing the ceiling with your face up.
If you hold the weight in your hands, lock your lower abdomen and slowly lower your legs to the ground with control, then bring them back to the starting position. Roll up your body again after sitting. This is a representative. Continue repeating the series.
Double Crunch With 4 Bikes
Lie face down on the floor, holding one dumbbell in your hands, arms outstretched toward the ceiling and legs off the ground with knees bent at a 45-degree angle, with toes toward the ceiling. Engage your core and perform two crunches.
Return to the starting position and “hollow” your core by pushing your lower back into the floor to stabilize your core. Lift your shoulder blades off the ground with your spine long. Perform 4 bicycle kicks from there: Stretch right leg straight with left knee bent, then left leg straight with right knee bent. Repeat for four kicks in total. Return to the top of the move.
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