By bike
As cyclists, sometimes the last thing we want to do is focus on strength training instead of going for a ride. So when you train, you want to get the maximum return on your investment. Type: weighted abs. While the focus of these exercises is core strength, they also involve your arms and legs.
“Adding weights to your sit-up routine will give your body the stimulation it needs to adapt and grow,” says Lindsey Clayton, senior trainer at Barry’s in New York and co-founder of the Brave Body Project. “Because you’re 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 entire body.
So Clayton created this weighted sit-up circuit that you can do when you’re ready to add some resistance and increase the level of your core training.
How to do this: Do 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 challenging, but does not make you poorly shaped or too heavy to use throughout the exercise. Each exercise is demonstrated by Clayton so that you can learn the proper way.
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Sitting with shoulder lift
Start by sitting with your feet flat on the floor and your knees bent at a 45-degree angle. Hold a dumbbell in your hands in front of your chest. Press the weight above the head to the face of the biceps frame. Hold for a second, then take three seconds to lower the dumbbells back to the beginning. Wrap your torso and slowly lower it to the floor, so that you are lying face up at the beginning of the flexion. Slowly return to the starting position and repeat.
Rock Back with a Russian twist
Start by lying on your back, holding a dumbbell in your hands with your knees bent 90 degrees and your feet in the air. Pull your chest up towards your knees to get into a V position, using your torso to balance on your tailbone. From your torso, rotate to the right so that the dumbbell reaches the right hip and then rotate to the left so that the dumbbell reaches the left hip. Go back to the center and slowly roll back along your spine. Use the momentum to return to the V position and repeat.
Anchored sit-up
Start in a sitting position, with dumbbells between your feet to anchor your legs. As you move, think about squeezing the outside of the weights with the inside of your feet. With your arms extended and your core engaged, lower yourself to the floor. Then slowly get up off the floor, halfway to your starting position. Repeat.
Sit-ups with straight legs lift
Lie face up with your knees bent and feet flat on the floor. Hold a dumbbell in your hands, with your arms extended. Do a sit-up and then swing your body back so that you are lying on your back on the floor with your arms and legs extended towards the ceiling.
Keeping the weight in your hands, wrap your lower abdomen and slowly lower your legs halfway to the floor with control, then bring them back to the starting position. Roll your body back to a sitting position. This is a representative. Continue to repeat the sequence.
Double Crunch with 4 bikes
Lie face up on the floor and hold a dumbbell in your hands, with your arms extended towards the ceiling and your legs off the floor with your knees bent at a 45 degree angle, your toes pointing towards the ceiling . Wrap your core and perform two push-ups.
Return to the starting position and “empty” your core by pressing your lower back against the floor to stabilize your core. Lift your shoulder blades off the floor with your spine elongated. From there, perform 4 bicycle kicks: Stretch your right leg straight with your left knee bent, then your left leg straight with your right knee bent. Repeat for four kicks in total. Return to the top of the play.
[Watch] Then try these exercises
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