Who doesn’t want a lean stomach with muscle definition? Six-pack abs don’t just turn heads, they also provide protection for internal organs while supporting proper posture and biomechanics. Best of all, you don’t need equipment – although it can be helpful – to get a shredded core.
Studies show that calisthenics are a safe and scientifically effective way to burn fat and increase lean muscle tissue around your core. Let’s take a look at the most effective calisthenics ab exercises and how to put them together to form the perfect core workout.
Anyone can perform this simple workout without the use of other equipment or materials. But if you're looking to take your calisthenics to the next level, check out our other articles on online calisthenics courses, the best equipment for calisthenics home gyms, full-body calisthenics workouts, and equipment reviews.
Calisthenics Ab Workout
The following calisthenics core workout provides you with a beginner-level exercise followed by tips on how to progress the movement to the intermediate and advanced levels if you’re ready to challenge yourself.
The beginner-focused movements do not require equipment, but some of the advanced movements recommend it. Click the embedded links to see videos demonstrating the exercises.
Lying Crunch
The lying crunch targets the upper section of your abdominal wall. To perform the lying crunch, simply lie on your back with your knees bent. Using only the upper portion of your abs, curl yourself up. Hold at the top and slowly release.
2 sets of 10 repetitions
Intermediate - Bicycle Crunch: Elevate your feet off of the floor and place your hands behind your head. Contract your abs, bringing your right elbow to your left knee. Repeat on the other side and continue alternating.
3 sets of 12 repetitions (6 reps on each side)
Advanced - Myotatic Crunch: Lie back on a BOSU ball so that your head slightly touches the ground. Contract the upper section of your abs, breathe forcefully out, hold, then slowly lower yourself.
3 sets of 15 repetitions
Plank
The standard plank will activate your entire front abdominal wall, lower back, and glutes. To perform the plank, begin in a push-up position. Place the weight on your forearms and toes, then lift your hips by tightening your abs and glutes. Hold this position for the prescribed time.
2 sets of 20 seconds
Intermediate - Extended Plank: Begin in the position above, but instead of leaning on your forearms, walk your hands slowly out in front of you. Hold when you’ve reached a challenging point.
3 sets of 30 seconds
Advanced - Knee-to-Elbow Plank: Begin in the position above, but instead of leaning on your forearms, hold yourself in a push-up position. Bring your left knee to meet your left elbow. Repeat on the other side and continue alternating.
3 sets of 16 repetitions
Tip: Although the plank is a static exercise, the mind-muscle connection is key to performing it correctly. You want to engage your abs and core, and not put stress on your lower back and shoulders. This can be done by consciously clenching your abdominal muscles, especially near the end of the circuit, when you want to sag your back and get out of position.
Superman
The superman exercise primarily focuses on the lower back and glutes, two areas commonly neglected in a core workout. To perform the superman, lie on the ground on a comfortable surface. Extend your hands out and your toes back. Lift your hands and feet off the ground then slowly lower to the starting position.
2 sets of 10 repetitions
Intermediate - Superman Holds: Begin as above, but instead of using a touch-and-go pattern, raise your hands and feet and hold them there for the prescribed time.
3 sets of 20 seconds
Advanced - Alternating Sides Superman: Begin the movement as described above, but instead of lifting both hands and feet at the same time, focus on opposite sides. Lift your left hand and right foot, hold, lower, then repeat on the other side.
3 sets of 20 repetitions (10 on each side)
Tip: If you have any trouble with back alignment or an asymmetric muscle imbalance, you will likely find yourself heavily favoring one side during this movement. In this case, it's good to slow down and consciously lift your feet and arms in sync, at the exact same rate, and to the exact same fully extended position.
Side Plank
The side plank exercise targets the obliques or sides of the core. To perform the side plank, lie on your left side on the ground. Support your weight with your left forearm and foot. Push yourself up into a straight line and hold. Repeat on the other side.
2 sets of 20 seconds
Intermediate - Russian Twist: Sit on the ground, bend your knees, and elevate your feet in front of you. Maintain a flat back as you move from side to side.
3 sets of 30 seconds
Advanced - Thread the Needle: Begin in the side plank position. Take your right hand under your body, pause, then bring it above your head. Repeat on the other side.
3 sets of 30 seconds
Tip: Like with the standard plank, it's important to keep your abs and core engaged and not stress other muscles in such an unnatural position. This can lead to injury, or at the very least, an ineffective workout.
Scissors
The scissors exercise will target the lower abs, hip flexors, and glutes. Lie on the ground with your hands at your sides. Bring your left foot in the air with your right foot above the ground. Continue alternating your feet.
2 sets of 16 (8 on each side)
Intermediate - V-Ups: Lie on the ground. Contract your core, bringing your hands and feet to meet one another at the top. Hold then slowly lower yourself.
3 sets of 10 repetitions
Advanced - Hollow Body Hold: Lie on the ground, extending your arms overhead. Lift your feet and arms off the ground. Hold this position.
3 sets of 30 seconds
Bonus:
Use an ab wheel to replace the plank or crunch movement for an added challenge. Ab wheels are great not only the core; they hit the arms and shoulders at the same time! We recommend the Perfect Fitness Ab Carver.
Calisthenics Core Workout: Breakdown
Beginner:
Lying Crunch: 2 x 10 reps
Plank: 2 x 20 seconds
Superman: 2 x 10 reps
Side Plank: 2 x 10 reps
Scissors: 2 x 12 reps
Intermediate:
Bicycle Crunch: 2 x 12 reps
Extended Plank: 3 x 30 seconds
Superman Holds: 3 x 20 seconds
Russian Twist: 3 x 30 seconds
V-Ups: 3 x 10 reps
Advanced:
Myotatic Crunch: 3 x 15 reps
Knee-to-Elbow Plank: 3 x 16 reps
Alternating Sides Superman: 3 x 20 reps
Thread the Needle: 3 x 30 seconds
Hollow Body Hold: 3 x 30 seconds
References
1. Thomas, Ewan & Bianco, Antonino & Mancuso, Esamuela & Patti, Antonino & Tabacchi, Garden & Paoli, Antonio & Messina, Giuseppe & Palma, Antonio. (2017). The effects of a calisthenics training intervention on posture, strength and body composition. Isokinetics and Exercise Science. 25. 1-8. 10.3233/IES-170001.
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