Body Weight Workouts

Cool workouts for your abs, core, and lower back

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.

Advertisements
 

Wall Sit May 15, 2007

Filed under: core exercise,cycling,exercise,glutes,hamstrings,legs,running,skiing,workout,yoga — Finn @BodyWeightWorkout.wordpress.com @ 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.

 

Mountain Climbers May 10, 2007

Filed under: arms,cyclo-core,exercise,glutes,hamstrings,legs,mountain climber,workout — Finn @BodyWeightWorkout.wordpress.com @ 7:44 pm
Tags:

This is another one of those exercises we did in high school gym class.

It’s great for your legs and puts a hurting on your arms too.

Start out on your hands and knees, then come onto your hands and feet. Put one leg forward underneath your chest and have the other straight back behind you.

Mountain Climber (1)

To do the exercise, keep alternating legs back and forth. It’s like your legs are running, but since your hands are on the ground, it’s like climbing a flat mountain! 🙂

Mountain Climber (2)

 

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.

 

Transverse Plank April 22, 2007

Filed under: abdominal workout,core exercise,fitness,obliques exercise,workout — Finn @BodyWeightWorkout.wordpress.com @ 8:35 pm
Tags:

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.