Bodyweight Exercises.

[Salty]

For those who want unbelievable Abs and Core strength

Abs

V-Ups- Works upper and lower abs, lay straight out bring legs up (straight) and arms straight until you make a V shape and then touch your toes. Great exercise.

Knee Hugs- Start from lying down, arms and legs stretched out; do a situp but bring knees up as well so you end up hugging them

Toe Touch Crunch- Keep legs straight in the air, then with one hand reach and touch the toe of the opposite foot, repeat.

Wheel- Buy an ab wheel for around $10 it will be worth every penny, theres no shame in starting from your knees as this one will give you a killer core

Lower Abs

Leg Raisers- For working those pesky lower abs, lay on your back, feet straight in the air. Let your legs drop while still straight, stop them before they hit the floor and raise them to starting position.

Leg lift- Keep legs straight in the air, and lift your ass off the ground. (can be combined with Leg raisers)

Obliques/Rotational Power

Russian Twists- Great for obliques and torque power, (good for using a med ball or weights. Get in half crunch hands out and swing them from side to side, to increase difficulty just add weight.

Bicycle- start with your hands behind your head, your abs in a half crunch with your legs stretch out but off the ground. Bring one knee up while at the same time bringing the opposite elbow to touch the knee, alternate the legs and elbows. SHould look like your legs are peddling.

Twisters- Get in a half crunch position, hands together in between the nipples and elbows out. Twist until your elbow hits the floor and then do to the otherside. DO this as quick as possible.

Ancle Wiggles- Get into a half crunch, arms by your side. Wiggle your upper body around so you attempt to touch your ancle while keeping your ass in the same position, do for the other side and repeat.

Side Crunch- I'm sure you all know this... Lie on your side and do a crunch instead of on your back.

Lying Hip Swings- (this one is a beauty), lie on your back, legs straight in the air and arms extended outwards in order to keep balance. Keeping the legs straight swing your legs from left to right while keeping your back on the ground.

Standing Russian- Get a dumbell (not too heavy so you don't injure knees), hold it extended from your body at shoulder level, feet shoulder width apart. Keeping hips in the same position twist your upper body from side to side, keep in mind to turn your shoulders and not your hips. This one will develop sweet obliques and power in your rotation.

I think thats enough to keep you all entertained for a while, enjoy.. next installment legs.

[Youngblood]

Thanks Salty, rep to you once I get some free'd up. Will likely use some of this in next workout plan. Want to work on core.

[donnydarkoIRL]

Experimented with some of the pressups, love them!!!!

[Salty]

Experimented with some of the pressups, love them!!!!

Same here give a great change, this is my current set for tabata's I try do this 3 times a workout...

Knuckles, hands In, Hands Out, wide then repeat in the tabata format, can get at least 20 each in the first set, but 2nd and 3rd sets are a mighty struggle. But will be worth it

[El Gamo]

Any good bodyweight exercises which stimulate bicep growth?

[ICB]

Any good bodyweight exercises which stimulate bicep growth?

Chin ups

[Ben2611]

This thread is great!

[death]

Bear Crawls and Crab walks are ok.

A few exercises I like to use for Tabata exercises, or any time, are burpees, box jumps, jump rope, resistance bands for my shoulders.

A varitation for crunches on the ab ball is position your self on the ab ball almost directly under a heavy bag. (has to be a shorter heavy bag so you can fit under it) and when you do your crunches, every time you come up you have to push the heavy bag with either arm or however you like. Once you get it going you can stop it or push it, just make it up as you go along ya know.