Calisthenics Core Workout — 8 Best Exercises at Home

Coach Smith

A lot of benefits were observed when I started doing calisthenics core workout and the major one is that besides from having a flat stomach I see missive increase in strength gains and fat loss. You can do several different bodyweight exercises at home with little or no equipment.

Calisthenics Core Workouts

Calisthenics workouts have been shown to be more effective than other forms of training like Pilates1 in improving muscle coordination. Major changes are improving body structure and composition along with increase in overall strength and you can also do it just by using your own bodyweight.

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Reverse Crunches

The best way to tone your belly are these reverse crunches. Unlike traditional crunches, they put less stress on your back and allow you to focus specifically on the muscles you’re trying to work. Adding reverse crunches to your calisthenics routine can improve your core stability, tone your muscles, and help you build six-pack abs more quickly.

Reverse Crunches

How to do this Exercise

How to do it
  • First you need to lie on the ground straight and remember to keep your core tight a bit.
  • Then simply raise you legs with keeping focus on core and slowly tuck it in towards your belly.
  • Now take a breath and raise your hips along with it and take it to your belly and squeeze it.
  • You can also move your head a little forward as well.
  • Now bring your knees again down and repeat the easy process.
How much to do it
  • 2 sets with little amount of rest in between the sets.

Hanging Knee Raises

Hanging knee raise yes the foundational exercise that not only shapes your belly and core but also makes you overall strong by increasing core and gripping arm strength.

Hanging Knee Raises

To perform this Exercise

How to do it
  • First jump to the bar and grab it tightly.
  • Hold the bar don’t swing it become stable first.
  • Now gradually lift your legs in the air in a straight line keeping your stomach tight.
  • It feels tough but focus and squeeze your core while raising the legs toward your chest.
  • Then gradually and slowly bring the legs down after 2 second hold at the top.
How much to do it
  • Repeat this movement 10-15 times.

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Hollow Body Crunch

The hollow body crunch is a tough but most effective exercise it not only tones your core but also increase overall body strength and stamina and it trains ypu to do more tough exercises.

Hollow Body Crunch

To do this Exercise

How to do it
  • Lie straight on the ground relax for a while.
  • now extend your legs and arms completely straight while lying on your hips.
  • Now, slowly while keeping the whole body, I repeat not just the core but the whole body should be tight while lifting your arms and legs in a straight manner.
  • Now, stretch them by staying in a stable position and keep holding it for some seconds.
  • After when you are thinking that you cannot hold it for long then lift it down slowly.
How much to do it
  • Do two sets with as little rest as possible.

Calisthenics L-Sit Abs Exercise

L-sit is an advance move used by famous athletes you see on the TV or on YouTube. This workout makes you a super hero sort of person it’s a complete athletic and body toner workout. The benefit of this workout is countless because abs is the first thing and then your arm strength, grip strength, lats, shoulders, hips etc.

Calisthenics L-Sit Abs Exercise

The key factor is keeping your back in a straight and tight way along with focus core attraction. You can also use Calisthenics workout Tower.

How to do this Workout

How to do it
  • First you need to stay stable, will require practice but you don’t wanna swing on it.
  • First start by hanging then slowly raising your both legs in the air but remember the legs should be straight.
  • Remember the key factors to keep your back and core engaging. In this way you will not do any damage to yourself.
  • now hold it for some seconds for long as you can before lowing it down.
  • It’s an isolation movement.
How much to do it
  • Repeat this exercise three times for maximum results.

Windshield Wipers

You’ll feel the contraction in your abdominal muscles during the entire movement. The best thing about it it’s mind blowing for your abs and you don’t need a gym or equipment for it just lay on any straight ground. Give it a try!

Windshield Wipers

How to perform this

How to do it
  • One great core workout is to lie on the mat with your legs straight and together on the floor.
  • Keep your arms straight out to the sides with your palms down.
  • Then, raise your legs until your feet face the ground.
  • Now move the legs right and then left or vice versa.
How much to do it
  • Repeat till failure

Single-Leg Tuck-Up

The single-leg tuck-up is an effective calisthenics exercise for abs that can help to strengthen and tone core muscles. It is a simple but challenging move that can be included in your workout plan.

Single-Leg Tuck-Up

How to Do this Abdominal Workout

How to do it
  • First relax and lie on the ground then raise your one leg before another.
  • Then, using your abs, curl your torso up towards your extended leg.
  • Hold it and Hold it Till you feel uncomfortable and then lower it down gradually.
  • Repeat with the other leg.
How much to do it
  • For an added challenge, try doing the single-leg tuck-up with a weight or medicine ball.
  • Make it harder for yourself

Lying Leg Raises

Another foundational movement that has been started years ago are these lying leg raises. I say it should be your warm-up set. This exercise is great for developing strength in the abdominal muscles without placing too much stress on the lower back.

Lying Leg Raises

To perform this Exercise

How to do it
  • This exercise requires you to lie down very peacefully and retaining your hand s to the side you don’t need them in this workout.
  • Raise your legs together and straight up until your hips are fully flexed, then hold for a couple of seconds before lowering them back to the floor.
How much to do it
  • Repeat this for 10 reps, taking minimal rest between sets.

Calisthenics V-Ups Abs Exercise

The V up is an advanced calisthenics workout that helps you increase strength, stability, balance, and endurance. I love doing V-ups because they help me improve my overall core fitness. Whether you’re just strengthening your core or building six-pack abs, incorporating V-ups in your workout regime can help you achieve your fitness goal.

Calisthenics V-Ups Abs Exercise

The V up is an advanced calisthenics workout for abs that helps you increases strength, stability, balance, and endurance. I love doing V-ups because they really work my core.

To perform this exercise Perform the following Steps

How to do it
  • In this workout you can use your hands by lying and then place them behind your head or on your chest as in the picture.
  • Contracting your abdominal muscles, raise your legs and trunk simultaneously until your fingertips touches your toes.
  • Keep your lower body also engaged during the movement.
How much to do it
  • 2 sets to failure see what numbers suits you the best.

Checkout Workout Video and credit goes to Calisthenics & Weight Training.

FAQS

Yes, you can because calisthenics builds more muscle and burn more fat at the same time due to hypertrophy. The hollow body crunch, hanging knee raises and reverse crunches are six pack abs makers and Killers of all time. These exercises will increase your core strength, stability and endurance which help you achieve that “v cut” everyone is going after these days.

Keep focus on these calisthenics core workout and you will see results soon.

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