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Body weight exercises are a great way to increase strength and flexibility while getting in touch with your body. Best of all, body weight exercise is convenient, it can be done anywhere, any time, without equipment or preparation. Stretching is always a good idea before any physical activity. The following exercises can be done by themselves or in conjunction:

Basic Torso Series

(To be done in the following order)

Front Curl - For your neck and upper abdomen (If you have been doing sit-ups, STOP, and replace them with this exercise):

1. Lie on your back with your knees up and your hands on your abdomen.
2. Tuck your pelvis backwards (the movement is the same you would do if you had a tail and tucked it between your legs).
3. Slowly raise your head, and then continue slowly raising your shoulders and curling your upper torso as far as you can. Remember, this is NOT a sit-up. This is a slow curl up.
4. Hold your top curled position for a slow 3 to 5 count.
5. Slowly curl back down and relax. Repeat steps 1 through 5 for your number of reps.

Side Curl - For your neck, sides and abdomen (Remember to do both sides before going to the next exercise):

1. Lie on your side with your head, shoulders and hips in line. Place your top arm along your side with your hand pointing down the top side of your leg. Place your bottom hand on the side of your torso under your top arm.
2. Slowly raise your head, bringing your ear up toward your top shoulder, then continue raising your shoulders off the floor. Remember NOT to push up on, or hold yourself up on, your bottom elbow.
3. Hold your top curled position for a slow 3 to 5 count.
4. Slowly curl back down and relax. Repeat steps 1 through 4.

Back Curl - For your neck and upper back):

1. Lie face down. You may wish to slip your feet under a sofa or bed or have someone help hold them for you. Place a pillow or cushion under your abdomen and pelvis to help prevent excessively hyperextending your low back.
2. Lift your arms up and back, like in a swan dive position, with your thumbs pointing toward the ceiling and your palms pointing headward, so your shoulder blades come together.
3. Tuck your chin and keep it tucked. Slowly raise your head up and back, then continue curling your upper body up and back as far as you can.
4. Hold your top curled position for a slow 3 to 5 count.
5. Slowly curl back down and relax. Repeat steps 1 through 5.

Reverse Back Curl - For your lower back, buttocks and thighs):

1. Lie face down with your arms straight along your sides (or slightly out from your sides), fingers pointing footward, palms down. Place a pillow or cushion under your abdomen and pelvis to help prevent excessively hyperextending your low back.
2. Bend your knees ninety degrees so the bottoms of your feet are pointing at the ceiling. Keep your knees together throughout. Lift your legs as far as you can by pushing your feet toward the ceiling.
3. Hold the top position for a slow 3 to 5 count.
4. Slowly lower your legs and relax. Repeat steps 1 through 4.

Reverse Front Curl - For your lower abdomen):

1. Lie on your back with your knees apart as far as they will go, with the soles of your feet together, and with your feet as close to your bottom as you can get them. Hold a sturdy object, like a bed frame or sofa, above and behind your head.
2. Slowly curl your legs up from the floor and toward your head until your pelvis slowly rises from the floor. Stop when your pelvis is off the floor and before your low back starts to come up.
3. Hold your top curled position for a slow 3 to 5 count.
4. Slowly lower your legs until your pelvis is flat on the floor again, but not your legs. Repeat steps 1 through 4.

Advanced Torso Series

(To be done in the following order)

Front Curl - For your neck and upper abdomen (If you have been doing sit-ups, STOP, and replace them with this exercise):

1. Lie on your back with your knees up and your hands on your abdomen.
2. Tuck your pelvis backwards (the movement is the same you would do if you had a tail and tucked it between your legs).
3. Slowly raise your head, and then continue slowly raising your shoulders and curling your upper torso as far as you can. Remember, this is NOT a sit-up. This is a slow curl up.
4. Hold your top curled position for a slow 3 to 5 count.
5. Slowly curl back down and relax. Repeat steps 1 through 5 for your number of reps.

With Side Bending:

With your arms crossed over your chest, do a Front Curl and hold your curled up position. Pull one shoulder down toward your hip on the same side, come back to your center curled up position and pull your other shoulder down toward your hip on that side. Continue repeating this cycle to your number of reps while keeping your original height off the floor throughout.

With Rotation:

With your arms crossed over your chest, do a Front Curl and hold your curled up position. Drop one shoulder toward the floor, come back to your center curled up position and drop your other shoulder toward the floor. Continue repeating this cycle to your number of reps while keeping your original height off the floor throughout.

Side Curl - For your neck, sides and abdomen (Remember to do both sides before going to the next exercise):

1. Lie on your side with your head, shoulders and hips in line. Place your top arm along your side with your hand pointing down the top side of your leg. Place your bottom hand on the side of your torso under your top arm.
2. Slowly raise your head, bringing your ear up toward your top shoulder, then continue raising your shoulders off the floor. Remember NOT to push up on, or hold yourself up on, your bottom elbow.
3. Hold your top curled position for a slow 3 to 5 count.
4. Slowly curl back down and relax. Repeat steps 1 through 4.

With Rotation:

With your arms in the same positions as above, do a Side Curl and rotate your upper body to the rear swinging both arms back. Come back to your side curled up position and repeat. Continue repeating to your number of reps while keeping your original height off the floor throughout.

Back Curl - For your neck and upper back):

1. Lie face down. You may wish to slip your feet under a sofa or bed or have someone help hold them for you. Place a pillow or cushion under your abdomen and pelvis to help prevent excessively hyperextending your low back.
2. Lift your arms up and back, like in a swan dive position, with your thumbs pointing toward the ceiling and your palms pointing headward, so your shoulder blades come together.
3. Tuck your chin and keep it tucked. Slowly raise your head up and back, then continue curling your upper body up and back as far as you can.
4. Hold your top curled position for a slow 3 to 5 count.
5. Slowly curl back down and relax. Repeat steps 1 through 5.

With Side Bending:

With your arms crossed in the small of your back, do a Back Curl and hold the curled up position. Pull one shoulder down toward your hip on the same side, come back to your center curled up position and pull your other shoulder down toward your hip on that side. Continue repeating this cycle to your number of reps while keeping your original height off the floor throughout.

With Rotation:

With your arms crossed in the small of your back, do a Back Curl and hold the curled up position. Drop one shoulder toward the floor, come back to your center curled up position and drop your other shoulder toward the floor. Continue repeating this cycle to your number of reps while keeping your original height off the floor throughout.

Reverse Back Curl - For your lower back, buttocks and thighs):

1. Lie face down with your arms straight along your sides (or slightly out from your sides), fingers pointing footward, palms down. Place a pillow or cushion under your abdomen and pelvis to help prevent excessively hyperextending your low back.
2. Bend your knees ninety degrees so the bottoms of your feet are pointing at the ceiling. Keep your knees together throughout. Lift your legs as far as you can by pushing your feet toward the ceiling.
3. Hold the top position for a slow 3 to 5 count.
4. Slowly lower your legs and relax. Repeat steps 1 through 4.

With Side Bending:

Do a Reverse Back Curl and hold the curled up position. Pull one hip up toward your shoulder on the same side, come back to your center curled up position and pull your other hip up toward your shoulder on that side. Continue repeating this cycle to your number of reps while keeping your original height off the floor throughout.

With Rotation:

Do a Reverse Back Curl and hold the curled up position. Drop one hip toward the floor, come back to your center curled up position and drop your other hip toward the floor. Continue repeating this cycle to your number of reps while keeping your original height off the floor throughout.

Reverse Front Curl - For your lower abdomen):

1. Lie on your back with your knees apart as far as they will go, with the soles of your feet together, and with your feet as close to your bottom as you can get them. Hold a sturdy object, like a bed frame or sofa, above and behind your head.
2. Slowly curl your legs up from the floor and toward your head until your pelvis slowly rises from the floor. Stop when your pelvis is off the floor and before your low back starts to come up.
3. Hold your top curled position for a slow 3 to 5 count.
4. Slowly lower your legs until your pelvis is flat on the floor again, but not your legs. Repeat steps 1 through 4.

With Side Bending:

Do a Reverse Front Curl and hold the curled up position. Pull one hip up toward your shoulder on the same side, come back to your center curled up position and pull your other hip up toward your shoulder on that side. Continue repeating this cycle to your number of reps while keeping your original height off the floor throughout.

With Rotation:

Do a Reverse Front Curl and hold the curled up position. Drop one hip toward the floor, come back to your center curled up position and drop your other hip toward the floor. Continue repeating this cycle to your number of reps while keeping your original height off the floor throughout.

Indian Sun Exercises

(Practice Proper Breathing as You Do These)
1: Stand with your feet together and pointing straight ahead with your weight balanced equally on both feet. The palms of your hands are together in front of your chest. Exhale.
2: Slowly bring your arms up over your head and back as you inhale. Lift and expand your chest as you look up and back. Begin to breathe out as you continue to the next position.
3: While exhaling, bend forward at your waist and down, reaching to the floor on either side of your feet. Allow your knees to bend.
4: While inhaling, step back with your right* foot and slowly lower your right knee to the floor. Your left knee bends while your left foot stays flat on the floor. At the same time, lift your head, neck and upper back up and back.
5: As you breathe out, bring your left foot back beside your right foot with your feet apart about the width of your hips. Your hands should be apart about the width of your shoulders. Form an 'inverted V' by raising your buttocks and hips while stretching your heels down toward the floor. At the same time, relax and drop your head and neck.
6: Continue breathing out while lowering both knees to the floor and slowly sliding your body down until you touch your chest and chin to the floor. Only your chin, chest, hands, knees and feet are touching the floor. Briefly hold this position and then continue to the next.
7: Inhale while lifting just your head and chest up and back by using your back muscles to lift your chest. Keep your elbows in close to your body and your chin slightly tucked.
8: While breathing out, repeat the 'inverted V' of Figure 5.
9: As you breathe in, step forward and place your right foot between your hands like in Figure 4. Your left leg stays back with your knee touching the floor. Your right knee is kept bent with your right foot flat on the floor as you lift your head, neck and upper back up and back.
10: Breathe out while you step forward with your left leg. Just as in Figure 3, leave both hands or fingers touching the floor, or as close as you can. Leave your knees slightly bent.
11: Inhale as you lift your arms up and back over your head as in Figure 2.
12: Exhale as you resume position 1.

Breathe a few normal breaths before beginning the next repetition.

*Alternate which foot goes back and comes forward in Fig. 4 and Fig. 9 (begin with your right before noon and with your left after noon)

Tibetan Five Rites

(Based upon the 'Ancient Secret of the Fountain of Youth' by Peter Kelder)

These 5 movements, called Rites, activate and balance the twelve meridians of your body.

The Rites cause the 'Chakras' (Hindu, meaning wheel), the seven etherical energy centers, to spin more rapidly and freely. These correspond to the seven ductless glands, which regulate hormonal output. The Chakras spin at great speeds in a healthy body, thus circulating vital Energy (Life Force, Chi, Prana) throughout your system. When one or more of these energy centers slows, the result is dis-ease [limited function, illness, and aging].

The Rites are a powerful tool to uplift energy and create a greater sense of physical vitality. The book suggests you perform them in the sequence described and you coordinate your movements with your breathing.

When performed in the morning, the Rites warm and energize. Practiced later in the day, they refocus and revitalize.

Begin with three to five repetitions and increase to a maximum of 21 reps of each movement in a day. Add 2 reps each week, as is comfortable. Important! Begin with a low number of reps so you do not stress or strain your body. Even just a few of each movement will be of great benefit. The Rites are aerobic and they will stretch and strengthen. Respond to any resistance you encounter (dizziness, excuses not to do them, soreness, etc.) by reducing the number of reps and doing them slower.

Rite #1: To synchronize and speed up the seven vortices in your body, creating a greater sense of balance and grounding.

1. Stand erect with your arms outstretched horizontal to the floor with your palms down. Breathe deeply and slowly.
2. Select a focal point to support your sense of balance. Spin slowly in a clockwise circle coordinating your breathing with your turns. Be sure to move both feet as you turn, rather than pivoting.
Suggestions: It's normal to feel dizziness. Try to move beyond it. If you become too dizzy, slow down and/or reduce your number of reps.

Rite #2: To strengthen and stretch your legs, stomach, and neck muscles.

1. Lie face up with your arms by your sides with your palms down and your fingers close together.
2. Inhale while raising your head and tucking your chin to your chest. Simultaneously, lift your legs straight up, or further, while keeping your knees locked.
3. Exhale while slowly lowering your head and legs.
4. Totally release the tension in your body then repeat.
Suggestions: Keep your lower back pressed to the floor. For more support, place your hands, palms down, under your buttocks. Lift your legs as high as you can, comfortably, without strain. Increase gradually as your muscles stretch & become stronger. Rotate & flex your feet & ankles for added stretch.

Rite #3: To strengthen and stretch your abdominal muscles.

1. Kneel with your body erect and your hands on the backs of your thighs. Keep the bottoms of your toes on the floor. Tuck your chin to your chest.
2. Hold your lower body stationary. Inhale, arch your spine back, and throw your head, neck, and shoulders back while squeezing your shoulder blades together. Keep your arms and hands braced on the backs of your thighs.
3. Exhale and return to your erect starting position.
Suggestions: To increase your back support, place your hands on your lower back, or under your buttocks, rather than behind your thighs. If being on your toes is uncomfortable, try keeping your feet straight. Work within your ability. Move slowly and gently.

Rite #4: To stretch and strengthen your shoulder and abdominal muscles.

1. Sit on the floor with your trunk and legs straight and your feet about twelve inches apart. Your hands are palm down alongside your buttocks with your fingers forward.
2. Tuck your chin against your chest. Inhale and drop your head back while raising your body to horizontal or as close as you can. Your arms and lower legs stay straight while your knees bend ninety degrees.
3. Tense every muscle in your body then exhale as you return to your starting position sitting erect.

Rite #5: To stretch and strengthen your shoulder blades, triceps, back, and legs.

1. Begin with your back arched, supported on your hands and feet, with your arms and legs straight and your toes flexed. Your arms, hands, legs and feet stay straight throughout this rite. Keep your feet and hands about shoulder width apart with your fingers and toes pointing straight ahead. Your abdomen is sagging, slightly raised from the floor.
2. Throw your head back as far as possible then inhale while raising your pelvis and body into an inverted V position. At the same time tuck your chin to your chest.
3. Exhale while returning to your original position.
Suggestions: From the inverted V position, push your heels toward the floor to deepen your stretch. Keep your spine and head in a straight line when in the inverted V. Stretch your rear towards the ceiling. If touching the floor is uncomfortable, increase the distance of your pelvis from the floor.

The following list of books and DVDs will provide endless body weight exercises and progressions from the simplest to the seemingly impossible:

  • The Naked Warrior - Pavel Book
  • The Naked Warrior - Pavel DVD
  • Convict Conditioning - Paul Wade Book
  • Convict Conditioning 2 - Paul Wade Book
  • Raising the Bar - Al Kavadlo Book
  • Raising the Bar - Al Kavadlo DVD
  • Hard Style Abs - Pavel Book
  • Hard Style Abs - Pavel DVD
  • Click here to return to the main Exercise information page.


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