Swing Crunch
Who needs a gym when you have a playground? The playground has so many tools to implement body weight exercises. One of my favorites is the "swing crunch." This exercise focuses on using your upper body strength while engaging your core muscles. During this exercise, your core muscles are always being used to stabilize yourself. If you are looking to make this exercise more challenging, add a push up after each crunch or try this in a pike position.
1) Start in a push up position with your feet on the swing.
2) Your back should be flat with your hands directly under your shoulders.
3) Pull your knees toward your chest using your abdominal muscles.
4) Return your body to the starting position with full control and repeat.
Pike Position:
1) Start in a push up position with your feet on the swing.
2) Your back should be flat with your hands directly under your shoulders.
3) Pull your body upwards into a pike position fully contracting your abs at the top.
4) Return your body to the starting position with full control and repeat.
Try 3 x 15. If this is not challenging enough, increase the reps or add a push up between each crunch.