Short on Time? This Bodyweight Sit-Up Circuit Only Takes 10 Minutes
When you think about core exercises, sit-ups are probably the first move that comes to mind. And while you may think sit-ups are stale and ineffective, there are plenty of variations to give this run-of-the-mill exercise some spice.
Amber Rees, senior trainer at Barry’s in New York City and cofounder of the Brave Body Project, created a 10-minute bodyweight sit-up circuit—no fancy equipment necessary!—to help you make the most of your core workouts and perform better on the bike.
“Sit-ups are an ideal addition to any workout routine,” Rees says. “Sit-ups strengthen your abdominals and hip flexors, which enhance a cyclist’s overall athletic performance. In connection with a solid core workout, sit-ups improve strength, endurance, and help reduce back pain and injury that can result from hours on a bike.”
You can include this sit-up circuit as part of your regular strength-training routine, or tack it onto the end of a ride as a finisher. Just be sure to balance it out with a workout that focuses on the posterior chain, or if you have back issues, head here first.
How to do it: Perform each move for 50 seconds each, then rest for 10 seconds before beginning the next exercise. Perform the circuit twice through for a 10-minute workout.
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Sit-Up
Lie faceup, feet planted on the floor with your knees bent, arms extended up straight up over your chest pointed toward sky. Perform a sit-up by engaging abs and slowly lifting your shoulder blades off the floor as you raise your torso, keeping neck long. When you reach the top of the sit-up, your arms should be outstretched overhead. Slowly lower down to the starting position. Repeat with control.
Half Sit-Up
Lie faceup, feet planted on the floor with your knees bent, arms extended up straight up over your chest pointed toward sky. Perform a half sit-up by engaging abs and slowly lifting your shoulder blades off the floor, keeping neck long. When you reach the top of the sit-up, your arms should be outstretched overhead. Slowly lower down to starting position. Repeat with control.
Frog Sit-Up
Lie faceup with the soles of your feet together, knees open out to the side, and heels tucked up toward your glutes. Hands should be resting behind head. Perform a sit-up by engaging abs and slowly lifting your shoulder blades off the floor as you raise your torso, keeping neck long. Touch elbows to knees. Slowly lower down to starting position. Repeat with control.
Sit-Up With Rotation
Lie faceup, feet planted on the floor with your knees bent, hands clasped above your chest. Perform a sit-up and rotate to the right, right knee coming to meet left elbow. Slowly lower down to starting position. Then, perform a sit-up and rotate to the left, left knee coming to meet right elbow. Slowly lower down to starting position. Continue alternating sides.
Lever Sit-Up
Lie faceup, feet planted on the floor with your knees bent, your arms reaching above your head —your biceps by your ears. Perform a sit-up, while at the same time, bringing right foot and left hand straight up to meet each other. Rotate to the right as needed. Slowly lower down to starting position. Then, perform a sit-up, while at the same time, bringing left foot and right hand straight up to meet each other. Rotate to the left as needed. Slowly lower down to starting position. Continue alternating sides.
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