Body Weight Workouts

Cool workouts for your abs, core, and lower back

Wall Sit May 15, 2007

Filed under: core exercise,cycling,exercise,glutes,hamstrings,legs,running,skiing,workout,yoga — Finn @ 9:12 pm

Stand about 2 feet away from a wall, with your back facing the wall.

Wall Sit (1)

Slowly lower yourself into a “seated” position with your back against the wall and your knees bent at about a 90 degree angle.  Just hold that position.

Wall Sit (2)

You can start doing “reps” where you hold the pose for 30 seconds. Gradually work your way to holding the pose for 5 minutes or more!

Works your quads for running and cycling and especially skiing and sailing.


Boxer Ball Crunch May 7, 2007

Filed under: abdominal workout,core exercise,cycling,exercise,fitness — Finn @ 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 🙂


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

Filed under: core exercise,cycling,exercise,glutes,lower back exercise,workout,yoga — Finn @ 9:08 pm

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.


Scissors Kick April 18, 2007

Filed under: core exercise,cycling,exercise,workout — Finn @ 8:23 pm

The scissors kick is similar to the common “six inches” but much more dynamic.

Start out lying on your back with your legs out straight. Place your hands under your lower back with palms facing down (to support your back.)

Scissor Kick (1)

Now you’ll raise your legs and shoulders.

Raise your legs about 3-6 inches off the floor. Then raise your shoulders off the floor and push your elbows into the floor for support. Be sure to keep your abs tight.

Scissor Kick (2)

The exercise involves taking one leg over the other and “scissoring” your legs. The left leg goes up and to the right while the right leg goes down and to the left. Then the left leg comes back and goes down while the right leg comes back and up. Then scissor your right leg up and to the left, and your left leg down and to the right.

Scissor Kick (3)

Keep repeating.

Scissor Kick (4)

This works your transverse abdominals and really works the thighs, even in ways cycling does not (to keep your legs balanced for a better pedal stroke.)