Body Weight Workouts

Cool workouts for your abs, core, and lower back

Supermans May 19, 2007

Filed under: abdominal workout,abs,core exercise,exercise,lower back exercise — Finn @BodyWeightWorkout.wordpress.com @ 2:21 pm
Tags:

Lie on your stomach with your arms and legs stretched out. (Just like Superman when he flies through the air!)

Superman (1)

Lift your arms and legs off the ground a few inches, hold 3 seconds, and then lower to the starting position.

Superman (2)

Repeat about 20 times. If you’re up to it, do 3 sets of 20 reps.

 

Reverse Crunch May 17, 2007

Filed under: abdominal workout,abs,core exercise,exercise,lower back exercise,workout — Finn @BodyWeightWorkout.wordpress.com @ 9:15 pm
Tags:

Lie on your back with your hands at your sides and your knees bent (almost like a regular abdominal crunch.) But in this one, bring your knees slightly up and toward your head (so your feet are in the air.)

Reverse Crunch (1)

Use your abs to lift your legs up until your hips come up slightly off the floor. Hold for one second and repeat.

Be sure to remain stable. Don’t use momentum to rock back and forth.

Reverse Crunch (2)

Repeat for 2-3 sets of 10-20 reps.

 

Hip Extension May 7, 2007

Filed under: core exercise,exercise,lower back exercise,workout — Finn @BodyWeightWorkout.wordpress.com @ 9:28 pm
Tags: , , ,

Time to get out the stability ball!

Lie on the stability ball. Put your hands on the floor and position the ball so it’s under your hips/stomach. Extend your legs so your toes can rest on the floor.

Hip Extension (1)

Keeping your back straight and your legs together, lift your legs off the floor. Lift until they are parallel with the floor.

Hip Extension (2)

Hold for a couple seconds then lower them back down.

Repeat.

(A great exercise for your lower back, glutes, and hamstrings.)

 

Power Bridge (a back bridge exercise) May 3, 2007

Filed under: core exercise,cycling,exercise,glutes,lower back exercise,workout,yoga — Finn @BodyWeightWorkout.wordpress.com @ 9:08 pm
Tags:

This is a great exercise for your lower back and glutes!

Lie on your back with your knees bent, placing your heels close to your butt. Keep your arms at your sides with palms down.

Power Bridge (1)

Squeeze your glutes and raise your hips off the floor to get into the bridge position – you’ll form a straight line from your shoulders to your knees.

Power Bridge (2)

Hold the bridge position for 2 seconds, then lower your hips almost to the floor. Repeat.

 

Catapult May 1, 2007

Filed under: abdominal workout,core exercise,exercise,lower back exercise,obliques exercise,workout — Finn @BodyWeightWorkout.wordpress.com @ 8:51 pm
Tags:

Lie on your back with your knees bent and your heels pressed into the floor.

Extend your arms out behind your head.

Catapult (1)

Now start with your arms and “catapult” your upper body into the air so you make it up into a seated position.

Catapult (2)

Pause briefly, then lower your torso back to the floor (slowly, with control.)

This will work your entire core and get it ready for explosive motions.

 

 
Follow

Get every new post delivered to your Inbox.

Join 59 other followers