Calisthenic Core Work (7 Exercises)

Calisthenics training is a form of exercise that utilizes bodyweight movements to build strength, flexibility, and body control. Unlike traditional weightlifting, calisthenics focuses on using your own body as resistance, making it accessible to people of all fitness levels. This type of training has gained popularity in recent years due to its effectiveness and versatility.

One of the key benefits of calisthenics is its ability to improve core strength. The core muscles, which include the abdominals, obliques, and lower back. By strengthening these muscles, you can enhance your overall athletic performance and reduce the risk of injury.

7 Calisthenic Core Workout Exercises 

The Plank: A Foundation Exercise for Building Core Stability

The plank is a foundational exercise for building core stability. To perform a plank, start by getting into a push-up position with your hands directly under your shoulders and your toes on the ground. Engage your core muscles by pulling your belly button towards your spine and hold this position for as long as you can while maintaining proper form.

Planks are an excellent exercise for developing core strength and stability because they engage all of the major muscles in the core, including the rectus abdominis, transverse abdominis, and obliques. They also activate the muscles in the shoulders, arms, and legs, making it a full-body exercise.

To challenge yourself and progress with planks, you can try different variations. For example, you can perform side planks to target the obliques or add movement by doing plank jacks or mountain climbers. You can also increase the difficulty by using an unstable surface, such as a stability ball or a Bosu ball.

Mastering the Hanging Leg Raise: Strengthening Your Lower Abs

The hanging leg raise targets the lower abdominal muscles. To perform a hanging leg raise, start by hanging from a pull-up bar with your arms fully extended. Engage your core muscles and lift your legs up towards your chest while keeping them straight. Slowly lower your legs back down to the starting position and repeat.

Hanging leg raises are highly effective for strengthening the lower abs because they require a great deal of control and stability. They also engage the hip flexors and the muscles in the upper body, making it a challenging exercise for the entire core.

If you're a beginner, you can start by performing knee raises instead of straight leg raises. This will help you build strength in your core and gradually progress towards the full exercise. As you become more advanced, you can increase the difficulty by adding ankle weights or performing variations such as windshield wipers or toes-to-bar.

You may also like to read a little guide to minimalist strength training.

Unlocking the Power of the L-Sit: Building Core Strength and Stability

The L-sit targets the entire core, including the abs, obliques, and hip flexors. To perform an L-sit, start by sitting on the ground with your legs extended in front of you. Place your hands on the ground next to your hips and lift your body off the ground by pressing through your hands. Keep your legs straight and try to hold this position for as long as you can.

L-sits are highly effective for building core strength and stability because they require a great deal of strength and control. They also engage the muscles in the shoulders, arms, and legs, making it a challenging exercise for the entire body.

If you're a beginner, you can start by performing a tuck L-sit, where you bend your knees and bring them towards your chest. This will help you build strength in your core and gradually progress towards the full exercise. As you become more advanced, you can increase the difficulty by extending your legs further or performing L-sit variations on parallel bars or rings.

The Hollow Body Hold: Developing a Stronger Midsection

The hollow body hold is an exercise that targets the entire core, including the abs, obliques, and lower back. To perform a hollow body hold, lie on your back with your arms extended overhead and your legs straight. Engage your core muscles by pulling your belly button towards your spine and lift your shoulders and legs off the ground. Hold this position for as long as you can while maintaining proper form.

Hollow body holds are highly effective for developing a stronger midsection because they engage all of the major muscles in the core. They also improve body awareness and control, making it easier to maintain proper form during other exercises.

To challenge yourself and progress with hollow body holds, you can try different variations. For example, you can extend your arms by your sides or add movement by performing hollow rocks. You can also increase the difficulty by using an unstable surface, such as a stability ball or a foam roller.

The Russian Twist: Strengthening Your Obliques for Improved Stability

The Russian twist is an exercise that targets the oblique muscles, which are located on the sides of the abdomen. To perform a Russian twist, start by sitting on the ground with your knees bent and your feet flat on the floor. Lean back slightly and lift your feet off the ground, balancing on your sit bones. Hold your hands together in front of your chest and twist your torso to one side, touching your hands to the ground. Return to the starting position and repeat on the other side.

Russian twists are highly effective for strengthening the obliques because they involve a twisting motion, which engages these muscles. They also engage the muscles in the hip flexors and the lower back, making it a challenging exercise for the entire core.

To challenge yourself and progress with Russian twists, you can try different variations. For example, you can hold a weight or a medicine ball in your hands or perform the exercise on an unstable surface, such as a stability ball or a Bosu ball. You can also increase the difficulty by extending your legs or adding a leg raise at the end of each twist.

Exploring the Benefits of Dragon Flags: Advanced Core Training

The dragon flag is an advanced exercise that targets the entire core, including the abs, obliques, and lower back. To perform a dragon flag, start by lying on a bench or a mat with your head towards the edge. Hold onto the bench or grab onto something sturdy behind you for support. Engage your core muscles and lift your legs off the ground while keeping them straight. Slowly lower your body towards the ground by bending at the hips and maintaining tension in your core. Once you reach a horizontal position, reverse the movement and return to the starting position.

Dragon flags are highly effective for advanced core training because they require a great deal of strength and control. They also engage the muscles in the shoulders, arms, and legs, making it a challenging exercise for the entire body.

If you're a beginner, you can start by performing negative dragon flags, where you only focus on the lowering phase of the exercise. This will help you build strength in your core and gradually progress towards the full exercise. As you become more advanced, you can increase the difficulty by extending your legs further or performing dragon flags on an unstable surface, such as a stability ball or a foam roller.

The V-Sit: Building Core Strength and Enhancing Flexibility

The V-sit is an exercise that targets the entire core, including the abs, obliques, and hip flexors. To perform a V-sit, start by sitting on the ground with your legs extended in front of you. Place your hands on the ground next to your hips and lift your body off the ground by pressing through your hands. Keep your legs straight and try to lift them up towards your chest while keeping them parallel to the ground. Hold this position for as long as you can while maintaining proper form.

V-sits are highly effective for building core strength and enhancing flexibility because they require a great deal of strength and control. They also engage the muscles in the shoulders, arms, and legs, making it a challenging exercise for the entire body.

If you're a beginner, you can start by performing a tuck V-sit, where you bend your knees and bring them towards your chest. This will help you build strength in your core and gradually progress towards the full exercise. As you become more advanced, you can increase the difficulty by extending your legs further or performing V-sit variations on parallel bars or rings.

So, what are you waiting for? Start working those abs today with these 7 calisthenic exercises.