Bodyweight Exercises for Cyclists: The Reaching Crunch
How to do the Reaching Crunch:
The Reaching Crunch takes the typical crunch to an entirely new level. Lie on your back with your knees bent and your feet flat on the floor. Extend your arms out behind your head.
Now start with your arms and "reach" your upper body into the air so you make it up into a seated position (this should be an explosive movement.) Pause briefly at the top, then lower your torso back to the floor (slowly, with control.)
Do one to two sets of 20 reps.
Why you should do the Reaching Crunch:
This will work your entire core and get it ready for explosive motions.