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
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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.

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Reverse Crunch May 17, 2007

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

 

Boxer Ball Crunch May 7, 2007

Filed under: abdominal workout,core exercise,cycling,exercise,fitness — Finn @BodyWeightWorkout.wordpress.com @ 9:35 pm
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This one is fast and dynamic, and lots of fun!

Get your stability ball. Lie with the middle of your back on the ball, with knees bent and feet flat on the floor. Place your hands behind your head like you’re doing an abdominal crunch.

Boxer Ball Crunch (1)

Squeeze your abs in tight and lift your upper back off the ball. Keeping your shoulders above the ball, trace a counterclockwise oval with your torso. (Like you’re bobbing and weaving between punches…)

Boxer Ball Crunch (2)

Keep rotating for about 10 ovals, then switch and rotate clockwise.

Boxer Ball Crunch (3)

This workout prepares your body to rock back and forth on steep hill climbs 🙂

 

Catapult May 1, 2007

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

 

Boat Pose April 26, 2007

Filed under: abdominal workout,core exercise,yoga — Finn @BodyWeightWorkout.wordpress.com @ 8:45 pm
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If you have mastered “six inches” it’s time for the boat pose. This is a bit harder!

Sit upright with your legs straight out in front of you and your arms at your sides. Then lean back so your torso is about 45 degrees to the ground.

Boat Pose (1)

Keep your legs together and lift them off the floor about 12 inches. Put your arms together, too, and extend them straight out in front of you.

Boat Pose (2)

Keep your abs tight and hold this pose.

This works your abs and lower back.

 

Transverse Plank April 22, 2007

Filed under: abdominal workout,core exercise,fitness,obliques exercise,workout — Finn @BodyWeightWorkout.wordpress.com @ 8:35 pm
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This is kind of like a plank, but on your side. (AKA “side plank.”)

Start by lying on your right side, with your elbow under your shoulder and your forearm in front of you. Your left foot should be on top of your right, and your left arm should be at your side.

Transverse Plank (1)

In one solid motion, lift your hips off the floor and your arm out so your body forms a straight line. Then lower your hips close to the floor and lift them again.

Transverse Plank (2)

Repeat for about 10 reps. Then switch sides (so your left side and arm are on the floor) and repeat.

This is a great workout for your obliques.