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I started calisthenics three years ago. This sort of resistance training needs existing core strength. Therefore, I spend quite a lot of time training my abdominal muscles in different ways.
The advantage of calisthenics is that it trains not only your abdominals efficiently but also helps to burn belly fat since these are compound moves. Also, you do not need to go to the gym, and no equipment is required. Although for the various leg raises, you need a pull-up bar or a power tower.
There are some excellent calisthenics ab workout routines available online. In this post, I have collected the most powerful ones that allow working out your entire core. You can find easier and harder ones.
Frank Medrano Calisthenics Abs Workout
As you can see, this routine contains different sorts of plank variations. Doing plank is my favorite abs workout, and the mentioned alternatives maximize the effect of this abdominal training method. For these, no bar is needed.
- The first exercise trains the entire abdomen, lower back, glutes, and other smaller muscles, which control your stability. It is vital to stretch your body, keep your hand and leg high. Medrano suggests keeping the position for 30 sec. I do it for 45 – 60 seconds, and it is a killer.
- Knee tucking is another powerful workout that is especially useful to train hips and oblique. He recommends doing 15 reps. I usually do 20 at the beginning of the routine and less at the end.
- Side plank hold is the most beneficial to strengthen your obliques and hips. Since I have done it a lot, I keep it for 45 minutes, but sometimes I “use” my 2-year-old son to make this abdominal workout harder. He climbs on my side, and I do not raise my leg. Of course, it is much harder to hold the position. You can try it, but be careful! You need to place your elbow well to stay stable.
- I also do pure calisthenics plank hold for 30-45 minutes, and I sometimes use my son to increase the tension. He likes to sit on my back, and I feel that my whole midsection burns.
- Simple crunches and side crunches are one of the most common abdominal exercises. I do 15 – 20 repetitions, and I try to lift my torso as high as possible.
- Leg raise is the most beneficial to train lower abs, which is used a lot when you do calisthenics workouts. If you cannot lift your body entirely, lift only your knees. I do 15-20 repetitions. Sometimes I ask my wife to push done my legs while they are up. This negative resistance develops abs very effectively.
I do these bodyweight exercises to train my abs muscles after general calisthenics training or after doing cardio kickboxing. Typically, I do all activities 3-4 times.
Epic Outdoor calisthenics core workout
It is a calisthenics abs workout for intermediate. I started about two weeks ago. It is the best core training I have ever made. It is hard since you have to use your whole body weight; you need to control your body and the movement. However, if you want to do calisthenics, you have to train your stomach like this.
- Leg raise push is the first workout. It is best to start with as it is not so hard, though I can do only 8-10 correctly yet.
- Standard leg raises are very beneficial movements. Control the motion, keep your legs stretched and straight. Medrano suggests doing 15, but I cannot do more than 10 properly.
- Front levers are for pros. It is hard to do since incredible strong abdominals and upper body is needed. I can do 1-2 yet, but I prepare for it by doing lots of leg lifts.
- Knee raises are beneficial to train the oblique, and as it is no so hard. I can do 10 – 15 reps by the side. It is essential to concentrate on your hips and oblique while you do it.
- Overhead kicking is another advanced move that is rather hard to do. I always try to do some, but I cannot do any properly yet.
- L-siting is one of my favorites, although I cannot do it for 20 seconds as it is suggested yet. When I started to do calisthenics, I was able to do it for 5 seconds. Now I can do it for 10-12 seconds.
I usually do this ab training routine 2-3 times a week. I do 3-4 times the mentioned abs exercises.
Nowadays, I use these two calisthenics abs workouts, and I have good results. My stomach is flatter than before, and I can do far more sit-ups, leg lifts, crunches, etc. I feel that my abdominals support my training well.
More Calisthenics Ab Exercises and Ab Workouts
In the following videos, you can learn some more moves that you can add to your routine.
I think the next ones are the best street workout abs routines and the presentations are great as well. Big thanks for madbarz.com
How do I get a six-pack with calisthenics?
Getting six-pack abs is about the body fat percentage. If the abdominal muscles are under a layer of fat, they aren’t visible. So, we have to get rid of it, which is possible with healthy nutrition and cardio workouts that burn more calories than strength training. But, I have to mention that bodyweight training also helps fat loss since most of the exercises are compound moves. That means numerous muscle groups are activated during the movement, which leads to more effective calorie-burning than isolated exercises.
If you already have a lean stomach, then you can build six-pack abs rather fast since you don’t have to burn that existing fat on your tummy.
Just like any other muscle group of the body, the abdominal muscles also grow in size if they regularly get the right type and amount of resistance. Just do the mentioned calisthenics exercises and ab workouts above, and you will see the results.
How do you strengthen your core for calisthenics?
People usually confuse the abs and core muscles.
The abs are the rectus abdominis, which is on the front of the abdomen. It gives the six-pack look.
The core includes: abs, external and internal obliques (side abs), transversus abdominis, glutes, back muscles, and hip flexors.
It is essential to strengthening each part of the core. Just focusing on the abs isn’t enough. The core is the connection between the lower and upper body, so it takes place in all activities. The strong core improves stability, coordination, posture, lowers the risk of injuries and back pain.
For a complete calisthenics core workout, add back extensions/hyperextensions to strengthen the lower back. Anyway, the beauty of calisthenics is that most of the exercises engage the whole core effectively, for example, the push ups or pull-ups.
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