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.


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.


Boat Pose April 26, 2007

Filed under: abdominal workout,core exercise,yoga — Finn @ 8:45 pm

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.


How I got started April 11, 2007

Filed under: core exercise,exercise,fitness,stability ball,workout,yoga — Finn @ 1:11 pm

This goes way way back… to the winter.  Now don’t get me wrong, I worked out at the gym for a while, but this winter I realized how great it is to just exercise at home.  All you need is a yoga mat, an exercise ball, a couple free weights, and maybe a workout plan.

First I found this site called because I was looking for core exercise videos.  Well I found this video and boy was it fun!  It turned me on to a video called Cyclo-Core which has changed my life!  (Ok, not to get all sappy like an infomercial, but this workout is hard as hell!)

I’ve been working on these exercises for a couple months and I think I have a good feel for them, so I hope to tell you guys a bit about them.  Maybe you’ll try bodyweight and core exercises, too!

Stay tuned for once I get my digital camera hooked up!