My Calisthenics workout.

[ReubenAlfie]

Recently I've been in the best shape of my life in terms of upper body "cut" and definition. However playing football I torn both hamstrings lightly and undergoing physio to help solve it.

So I've just been concentrating on my calisthenics, which went something liek this:
Pushups x 20 x 4
Crunches x 20 x 4
Back Raises x 20 x 4
Oblique twists x 20 x 4
Plank x 2 minutes

However these crunches have really been giving my back pain and I need a substitute. Leg raises and leg movements are out of the question due to my hamstrings so I need to replace my crunches and oblique twists!

Cheers

[Spartacus Sully]

Do these, or any kind of hamstring stretch for your back, if its your lower back, it will help move some stress to your hips.



also i find keeping my back straight makes it alot better.

for the cruches them selfs, use some form of an exercise mat to do them on.


here is a really good link to all kinds of exercises and proper form

http://www.exrx.net/Exercise.html



Here is a link to waist exercises, just scroll down, starts with rectus, transverse, obliques, and lower back (erector spinae) they have weighted and body weight exercises, and a whole **** load of info.

http://www.exrx.net/Lists/ExList/WaistWt.html