Hi, my name is Hedi Alavi, and I'm going to demonstrate how to do core weighted exercises for cyclists. A lot of people think that cycling you do it with your limbs with your arms and your legs, but actually the real power comes from having a strong core. Moving the legs comes from having strong muscles in your hips. So one of the exercises I like to do is a half boat weighted twist, and this exercise is great because it works your transverse as well as your rectus abdominus and also your obliques and your entire back. So, you're gonna need a block and also a lightweight 5 to 8 pounds about. You're gonna bring your feet on the floor, and make sure you're sitting on your sitz bones and grab the block bring it between your inner thighs. Bring the weight into your hands, one hand on each side. You inhale into the center, and as you exhale, you twist and you tap the weight onto the floor, and then inhale back into the center and exhale repeat on the other side inhale back into the center.