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Description
Simply home workout you can do with no weights.
If you do not have an exercise ball for the crunches a chair will do just fine.
When doing this workout there should be almost no rest time in between exercises. Do one set of all the exercises, then take a 60 second rest. Repeat for a total of three sets. Ten reps is just a suggestion. Start there and add/subtract as needed. You should do this workout at least three times a week.
Exercise Routine
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Lie flat on your back with your feet resting on an exercise ball with your knees bent at a 90 degree angle. Place your feet three to four inches apart and point your toes inward so they touch. Place y...Lie flat on your back with your feet resting on an exercise ball with your knees bent at a 90 degree angle. Place your feet three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Do not lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself by using momentum! Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 10 reps
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Lay down on the floor flat. Press your lower back into the floor and raise your legs straight up in the air. Rest your head on the floor and press your hips off the ground reaching your feet towards t...Lay down on the floor flat. Press your lower back into the floor and raise your legs straight up in the air. Rest your head on the floor and press your hips off the ground reaching your feet towards the ceiling by tightening your stomach. Reach as high as you can and slowly lower back down and repeat. Exercise description and photo by Michael Diebler. (less)
Routine:
Set 1: 10 reps
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Lay back with one leg straight out and one leg bent and foot flat. Extend your opposite arm out straight with the other supporting your head. Keeping your lower back flat on the floor raise your exten...Lay back with one leg straight out and one leg bent and foot flat. Extend your opposite arm out straight with the other supporting your head. Keeping your lower back flat on the floor raise your extended leg up in the air and crunch up trying to tough your extended arm to your foot or as close as you can. Slowly lower down and repeat. Exercise description and photo by Michael Diebler. (less)
Routine:
Set 1: 10 reps
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Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g...Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the ground. When you feel a good stretch in your chest and shoulders hold for 1 second and press up back to the starting position. Exercise description by Michael Diebler. (less)
Routine:
Set 1: 10 reps
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Stand with your feet hip width apart. Cross your arms in front of your body. Keeping your weight on your heels bend your knees and lower your hips down. Keep a neutral back and do not let your knees g...Stand with your feet hip width apart. Cross your arms in front of your body. Keeping your weight on your heels bend your knees and lower your hips down. Keep a neutral back and do not let your knees go past your toes. Exercise description and photo by Michael Diebler. (less)
Routine:
Set 1: 10 reps
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Use a raised surface, a book at least one inch thick or stairs will work. Place your toes on the edge with your heels hanging off. Next lower your heels bellow the edge of your raised surface. Fina...Use a raised surface, a book at least one inch thick or stairs will work. Place your toes on the edge with your heels hanging off. Next lower your heels bellow the edge of your raised surface. Finally push with your toes until you raise your heels as high as you can. That is one rep. (less)
Routine:
Set 1: 10 reps
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Start on all fours with your hands under your shoulders and your knees under your hips. Brace your abdominals and extend one leg straight back and the opposite arm straight out. Hold this position for...Start on all fours with your hands under your shoulders and your knees under your hips. Brace your abdominals and extend one leg straight back and the opposite arm straight out. Hold this position for 2 seconds and lower back down to the floor. Exercise description and photo by Michael Diebler. (less)
Routine:
Set 1: 10 reps
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Lie face down on the floor with your arm stretched out directly overhead (like Superman flying, hence the name). Raise your arms, chest and legs off the floor and hold it there for 2 seconds and squee...Lie face down on the floor with your arm stretched out directly overhead (like Superman flying, hence the name). Raise your arms, chest and legs off the floor and hold it there for 2 seconds and squeeze. Lower back to the ground and repeat. You can also do these one arm and leg at a time as follows: Raise your left arm and right leg into the air at the same time, also raising your chest slightly off the floor. Hold there for a second and squeeze the muscles of your lower back. Lower your limbs back to the ground then raise your right arm and left leg and hold for a second. You can push down with the hand that is on the ground to help raise your other arm and chest higher off the ground. This exercise, even though it only uses your limbs as resistance, provides an excellent way to strengthen the lower back muscles. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 10 reps
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