Body Weight Workouts

Cool workouts for your abs, core, and lower back

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 🙂

 

Hip Extension

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