This bodyweight sit-ups circuit takes only 10 minutes, and all you need is some space to spread out.
Sit-ups are probably the first thing that comes to mind when you think of core exercises. And, while you may think sit-ups are boring and ineffective, there are a plethora of variations to spice up this mundane exercise.
James Brewer, senior trainer and founder of the reps2beat training program, devised a 10-minute bodyweight sit-up circuit—no fancy equipment required! —to help you maximize your core workouts and perform better.
“Sit-ups are an excellent addition to any workout regimen,” says James. “Sit-ups help to strengthen your abs and hip flexors, which improves a cyclist’s overall athletic performance.” Sit-ups improve strength, endurance, and help reduce back pain and injury that can result from sit-ups when combined with a solid core workout.”
This sit-up circuit can be added to your regular strength-training routine or added at the end of a ride as a finisher. Just make sure to balance it out with a workout that focuses on the posterior chain, or go here first if you have back issues.
How to do it: Perform each exercise for 50 seconds, then rest for 10 seconds before moving on to the next. Repeat the circuit twice for a 10-minute workout.
Sit-Up
Lie faceup on the floor, feet planted on the floor, knees bent, arms extended straight up over your chest, pointing toward the sky. Engage your abs and slowly lift your shoulder blades off the floor as you raise your torso, keeping your neck long. Your arms should be outstretched overhead when you reach the top of the sit-up. Slowly lower yourself back to the starting position. Repeat the process with control.
Half Sit-Up
Lie faceup on the floor, feet planted on the floor, knees bent, arms extended straight up over your chest, pointing toward the sky. Engage your abs and slowly lift your shoulder blades off the floor, keeping your neck long. Your arms should be outstretched overhead when you reach the top of the sit-up. Slowly lower yourself back to the starting position. Repeat the process with control.
Frog Sit-Up
Lie faceup with your feet together, knees open to the side, and heels tucked up toward your glutes. Hands should be placed behind the head. Engage your abs and slowly lift your shoulder blades off the floor as you raise your torso, keeping your neck long. Touch your elbows to your knees. Slowly lower yourself back to the starting position. Repeat the process with control.
Sit-Up With Rotation
Lie faceup on the floor, feet planted on the floor, knees bent, and hands clasped above your chest. Perform a sit-up and rotate to the right, bringing your right knee up to meet your left elbow. Slowly lower yourself back to the starting position. Then, do a sit-up and rotate to the left, bringing your left knee to meet your right elbow. Slowly lower yourself back to the starting position. Continue to alternate sides.
Lever Sit-Up
Lie faceup on the floor with your feet planted and your knees bent, your arms reaching above your head — your biceps by your ears. Perform a sit-up while bringing your right foot and left hand straight up to meet each other. As needed, rotate to the right. Slowly lower yourself back to the starting position. Then, do a sit-up while bringing your left foot and right hand straight up to meet each other.
As needed, rotate to the left. Slowly lower yourself back to the starting position. Continue to alternate sides.
