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Sometimes all you need to level up your strength routine is a set of dumbbells—and a few creative exercises. That’s especially true if you want to turn up the challenge on your core workout, but don’t know what to do besides the usual bodyweight suspects known as planks and crunches.
Enter: These weighted sit-ups and next-level variations that help you dial up the strength in your midsection and assist with stability on the bike. These moves also engage your arms and legs, helping you become a more efficient cyclist.
The Benefits of Weighted Sit-Ups
“Adding weights to your sit-up routine will give your body the stimulus it needs 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 has to work harder to remain engaged and support your arms and legs as you move through exercises.” The result is increased total-body strength and stabilization.
Also, think about how this will pay off on the bike: Weighted sit-ups can not only help you keep an upright posture and maintain strong bike handling, but also help improve your power and muscular endurance so you better tackle every mile.
This weighted sit-up workout designed by Clayton is the challenge you need because it includes a variety of weighted sit-up variations. And if you’re not quite ready for the challenge, you can practice these moves using just your bodyweight, until you’re ready to add resistance.
How to use this list: Perform each exercise for 50 seconds with 10 seconds of rest between each move. Repeat the circuit 2 to 3 times. You’ll need a set of weights. Choose a weight that is challenging, but doesn’t cause you to have poor form or that’s too heavy to use for the entire exercise. Each exercise is demonstrated by Clayton so you can learn proper form. An exercise mat is optional.
1. Weighted Sit-Up With Shoulder Press
Why it works: Clayton says practicing this exercise will help you improve your posture and reduce the tension in your neck and shoulders as you ride.
How to do it: Start in a seated position, with feet planted on the floor, knees bent at a 45-degree angle. Hold one dumbbell in your hands in front of your chest. Press weight up overhead until biceps frame face. Hold for one second, then take three seconds to lower the dumbbells back to start. Engage core and slowly lower torso to the floor. Slowly return to starting position and repeat.
2. Rock Back With Russian Twist
Why it works: This move will challenge your stability while strengthening important cycling muscles—the obliques and hip flexors, says Clayton.
How to do it: Start lying faceup, holding a dumbbell in hands with knees bent at 90-degrees, feet in the air. Draw chest up toward knees to come into a V-position, using core to balance on tailbone. From torso, twist right so dumbbell comes to right hip then twist left so dumbbell comes to left hip. Return to center and slowly roll back along spine. Use the momentum to rock back up to V-position and repeat.
3. Anchored Sit-Up
Why it works: Clayton says practicing this move will fire up your core and strengthen your hip flexors—an essential muscle for a strong pedal stroke.
How to do it: Start in a seated position, with dumbbells between your feet to anchor legs and feet. Throughout the movement, think about squeezing the outside of the weights with the inside of your feet. With arms extended in front of you and engaged core, lower down to the ground. Then, slowly come up off the ground, halfway to a full seated position. Repeat.
4. Weighted Sit-Up With Straight-Leg Raise
Why it works: As a cyclists, strengthening your quads is a must. Clayton says practicing this exercise will not only light up your core, but it will help you build strong quads for the road.
How to do it: Lie faceup with knees bent and feet planted on the floor. Hold one dumbbell with both hands, with arms extended over shoulders. Perform a full weighted sit-up, then lower torso to floor so you’re lying faceup, arms and legs extended toward the ceiling. Keeping the weight in hands, engage abs and slowly lower legs halfway down to the ground with control, then bring them back up. Next, plant feet on floor again, bending knees. Perform another sit-up. Continue to repeat the sequence.
5. Double Crunch With 4 Bicycles
Why it works: By mimicking the same movement patterns you make on the bike, this exercise will increase your stability and strength to help you ride with ease on the road and trails, Clayton says.
How to do it: Lie faceup on the floor and hold one dumbbell in your hands, with arms outstretched toward the ceiling and legs off the ground with knees bent at a 45-degree angle, toes pointing toward the ceiling. Engage core and perform two crunches. Keeping head, neck and shoulders lifted, and lower back pressing toward the floor, perform 4 bicycle kicks: Stretch right leg straight out and bend left knee in toward chest, then straighten left leg and bend right knee in toward chest. Repeat for four kicks total. Repeat from the top of the move.
