I've always been a fan of the "no pain, no gain" mentality when it comes to fitness. But there is a balance between pushing yourself hard enough so that you achieve the results you want, but not so hard that you injure yourself or burn out too quickly.
One way to achieve this balance is through calisthenics, which are exercises done without equipment (other than your own body) and are often practiced in a group setting.
In this post, I'm going to go over some of my favorite calisthenic core and abs workouts so you can get fit without having to spend hours on machines or weights!
Calisthenics Abs Workout At Home
Calisthenic workouts are all about core strength, which is something that can't be emphasized enough. It's not just about having a six-pack, though—we're talking about the foundation for all of your movements.
Your core is made up of the muscles around your spine and pelvis, and it helps you do everything from walking and running to jumping and even breathing. When those muscles are strong, they support your body no matter what you're doing, so you can be sure that when you're doing calisthenics ab workouts, you're getting maximum benefit from every single rep.
The role of nutrition
The role of nutrition in calisthenics training is absolutely critical.
If you want to build muscle, it's a good idea to eat at a calorie deficit. This means eating less than your body uses for energy and growth, which will force it to break down your body fat as fuel. If you're trying to lose fat, aim for a 200-500 calorie deficit per day. (You can calculate this easily using an online calculator like this one.)
You should also make sure that you're getting enough protein every day—at least 0.8 grams per pound of bodyweight is the general rule of thumb. We would recommend between 120 and 150 grams of protein per day if you weigh around 150 pounds.
Overview of the core muscles
The core is made up of several different muscles, including the external obliques (the muscles on the side of your abdomen), the rectus abdominis (the big muscles that connect your rib cage to your pelvis), and the transverse abdominis (the deepest muscle layer).
It's important to develop all of these areas with calisthenic exercises in order to create a strong core that helps you maintain good posture and balance.
Internal & External Obliques
The obliques are two sets of muscles on both sides of the torso that help you bend and rotate your body. The internal oblique is on the inside of your body, and the external oblique is on the outside. They're often referred to as "obliques" because they form an "oblique line" running down your midsection.
They're also known as "side abs," but we don't recommend calling them that because it can lead to confusion with other types of abdominal muscles.
The internal obliques are responsible for bending your trunk to one side or another, while the external obliques are responsible for rotating your trunk and pelvis.
Rectus Abdominis
The rectus abdominis is one of the six core muscles that make up the center of your body. It's also known as the "six pack" muscle because of its appearance. The rectus abdominis is a long, flat muscle that runs vertically along each side of your abdomen, just beneath the skin. It starts at the pubic bone and attaches to the sternum (breastbone) at the front; on either side, it connects to the rib cage.
The rectus abdominis plays an important role in moving your upper body forward and backward. It also helps with stretching out your back and twisting your body from side to side.
Transverse abdominis (underlying)
The transverse abdominis is an important muscle to understand, because it's one of the most important muscles in your body. And if you don't know how to use it, you're missing out on a lot of benefits!
The transverse abdominis (TA) is a deep layer of muscle underneath the rectus abdominis that helps stabilize your spine and keep your abdomen flat against the inside of your rib cage. It also helps support the abdominal organs and can be contracted voluntarily or unconsciously throughout the day.
Surrounding lower back muscles
The surrounding lower back muscles include the psoas, quadratus lumborum, and erector spinae.
The psoas is a long muscle that starts at the top of the hip and goes down through the pelvis to attach to the inside of the femur. The psoas helps with bending forward, side-to-side movements, and rotation of the torso. It also helps keep you upright when you walk or run.
The quadratus lumborum is another muscle in your lower back that attaches from each side of your vertebrae to your pelvis. It helps stabilize your lower back as well as bending sideways and rotating your spine.
The erector spinae are three muscles that run along either side of your spine. They help support your body weight when standing up straight and also help lift your shoulders up when you're carrying something heavy like groceries or a child.
Your Calisthenics ab workouts schedule
Your ab workouts are a great way to keep your body lean and toned.
But they're only one piece of the puzzle. The key is to do ab exercises as least 2-3 days a week. I often tag them onto my arm and back workouts, which is great because it means I can get in a full-body workout in just 30 minutes or less!
I usually do ab exercises for 20-30 minutes at a time, but you can break them up into smaller chunks if that works better for your schedule. Make sure that you don't stop exercising for longer than an hour at a time and that you move from one exercise to another for 6-7 minutes at a time so that you can increase your heart rate and maximize muscle fatigue. (more on this in the workout ideas section).
And remember: it's not just about crunches! Your core includes so much more than just your abs—it's important to work all of it! So don't forget about obliques, lower back muscles, glutes, and other areas that are essential for good posture and overall health.
Here are some of the best and most popular calisthenics core exercises:
Hollow Body Hold
This is a core exercise that you can do at home, or in the office if you're feeling brave.
The hollow body hold is a great way to build your core strength and improve flexibility. It's also a great way to warm up before any physical activity—like calisthenics!
To do it: stand with your back straight and feet together. Bend over and bring your hands behind your head, keeping your elbows straight. Hold this position for as long as possible.
Superman Hold
The Superman Hold is a plank variation that works the core muscles in your back and abdomen. This exercise works your core from multiple angles, so it's great for building strength in the torso and improving posture at the same time.
To perform the Superman Hold:
Get into a push-up position with your hands directly under your shoulders and your feet beneath you. Your body should form a straight line from head to toe, with your hips square to the ground and back flat against it.
Keep this position for as long as you can maintain good form (minimum of 20 seconds).
Butterfly Hold
The butterfly hold is a core exercise that focuses on the muscles of the lower back. The butterfly hold is a variation of the plank and is performed by holding your body straight, with your knees bent and feet together. Your hands should be placed on your lower back, with your elbows pointing out at right angles from your body. Keep your chin up and don't allow your head to drop; breathe normally throughout the exercise.
You can perform this exercise anywhere you have a flat surface to stand on, although it's best if you have something soft underfoot—like grass or sand—to cushion your joints.
Plank Hold
The plank hold is one of the most basic and popular calisthenics exercises. It's also one of the most effective. A plank is a static exercise, meaning you hold yourself in one place (holding your body weight up off the floor) for a period of time. Planks are incredibly challenging, but they're also a great way to work your core muscles and get in shape fast.
Here's how to do it: Lie on your stomach with your legs straight and your hands under your shoulders. Lift yourself off the floor so that only three points of contact remain between you and the ground: two feet and one hand (your other hand should be placed under your head). In this position, you should form a straight line from head to toe with no sagging or bending at any point—that's what makes this exercise so challenging!
Sumo squat with side crunch or ankle tap
The sumo squat is one of the best exercises you can do to work your core, glutes and legs. It's simple, effective and doesn't require any equipment.
When you're doing this exercise, make sure your toes are pointing outwards away from each other so that you're in a wide stance. This will help you keep your balance as you lower down into a squat position, then come back up again.
Keep your knees aligned over your feet, don't let them cave in or stick out too far.
Make sure that when you're coming back up, it's not just your legs lifting up but also your bum! Don't just use your quads to rise up out of the squat position.
To make this more challenging (and add variety), try extending your hand to tap the back of your ankle as you crunch down.
Standing side crunch (with leg raise or with weights)
The standing side crunch is a great calisthenics ab exercise to add to your routine. It's an easy exercise, but it can be made more difficult by adding a leg raise or holding weights.
How to do the standing side crunch:
Stand with your feet together and hold a weight in each hand.
Crunch forward, lifting the weights up toward your chest.
Return to starting position, keeping your arms straight and using your abs to lift yourself back up.
Repeat from 20-30 times.
Plank with side crunch
Plank with side crunch is a great calisthenics ab exercise.
This move works the core, so you'll get six-pack abs in no time.
To perform the plank with side crunch, get down on all fours and rest on your forearms, keeping your body straight from head to toe. Hold for 30 seconds and then lift one foot off the floor and slowly bend that knee as you crunch over to touch it with your opposite hand (so if you're right-handed, touch your left knee). This counts as one rep. Repeat 10 times on each side.
Side plank with hip dips
Side plank with hip dips is a great exercise to work your abs and obliques. It's a challenging move, but it's one that you can also modify to make even easier if you're just beginning your calisthenics journey.
To perform this exercise, start by getting into the side plank position on your left side with your body raised off the floor. Your feet should be together and your body should form one straight line from head to toe. Next, raise your hips off the floor in a controlled motion until your body is in an upside-down V shape. Then lower yourself back down to the starting position and repeat for reps on each side.
Cross-knee mountain climbers
Cross-knee mountain climbers are the best calisthenics ab exercises because they work your core, lower body, and upper body all at once.
The exercise is simple: start on all fours, with your hands directly below your shoulders and knees directly beneath your hips in a tabletop position. Then, bring one knee toward your chest while extending the other leg straight back behind you until it's just about parallel to the floor. Repeat this motion for 15 seconds, then switch legs and repeat for another 15 seconds.
Russian Twists
To do Russian twists, lie on the ground with your knees bent and your feet flat on the floor, hip-width apart. Place one hand behind your head, elbow bent, and then twist from side to side while keeping your shoulders pressed into the ground. Try not to let them pop up as you rotate. This can be done with both hands behind your head or one hand in front of you and one behind you.
Upper ab exercisesV-situp
To do a v-situp, sit on the floor with your legs extended in front of you and hands behind your head (like you were about to perform a chin-up). Then lift yourself up so that your back is parallel with the floor (like an upside down V shape). Hold this position for 10 seconds before slowly lowering yourself back down again. Repeat this exercise 10 times for 3 sets per side.
Bicycle crunch
This is a great exercise to work your upper abs, lower abs, and obliques. It also works your lower back, glutes and thighs.
Start off lying on your back with your knees bent. Place your hands behind your head and lift your upper body off the floor until it's in line with your hips.
Next, bring one knee up at a time towards your chest while keeping the opposite elbow on the ground. Lower the leg back down to starting position. Repeat this movement for 15-20 repetitions before switching sides.
Toe taps
Toe taps are one of the best calisthenics ab exercises you can do. They're a simple, no-frills exercise, but they'll help you build your core strength and get a great ab workout.
To do toe taps, stand with your feet shoulder-width apart and hands on your hips. Bend at the waist so that your body forms a 90 degree angle and keep your back straight. Lift one foot off the floor and bring it toward your butt, holding it there for a moment before returning it to start position and repeating with other leg. Repeat this exercise until you've done 10-15 reps on each side (it's important to do equal reps on both sides).
Ab wheel rollouts (ab wheel required)
If you're looking for the best calisthenics ab exercises, look no further.
The wheel rollout is a great way to strengthen your core and improve your balance and coordination. It's also one of the most effective ways to strengthen your abs and lower back.
The key is to keep your body in a plank position as much as possible while moving your legs back and forth over the wheel. If you're just starting out, try doing three sets of 30 seconds each with a one-minute break in between each set. As you get stronger, you can increase the time or number of reps per set.
Crunch
This is a great exercise for beginners because it doesn't require any equipment or additional help. Your body weight alone will do all of the work!
You can do this exercise in many different ways: lying on your back with your knees bent and feet flat on the floor (the traditional position), lying on your back with your knees bent but feet up in the air (feet-elevated crunch), sitting up in a chair (seated crunch), and more. The possibilities are endless!
Lower ab exercisesReverse crunch
The reverse crunch is one of the best calisthenics ab exercises to help you get a flat belly. It's one of the most effective ways to build your lower abs and strengthen your core.
in order to perform this exercise:
Lie on your back with knees bent and feet flat on the floor. Place hands behind head or clasp them together in front of chest. Raise torso off floor until upper body forms a 45-degree angle with lower body, then slowly lower back down until shoulders are about 1 inch from floor. Repeat for 10-12 reps as part of your ab workout, or try doing three sets of 15-20 reps as part of an entire body routine!
Plank to pike with sliders (sliders required)
A great way to work your abs and upper body, this exercise requires two sliders.
1. Start in a plank position with your hands on the sliders and your feet planted firmly on the ground. Your body should form a straight line from head to heels.
2. Slowly lift one arm off of the slider and rotate it so that your elbow points toward the sky while you simultaneously raise your hips up toward the ceiling until your body forms a "V" shape. You're essentially doing two things at once: raising your hips while also rotating your arm in order to touch your elbow to your knee (or as close as possible).
3. Lower yourself down slowly and repeat on the other side for one set total.
Lying leg raises
Lying leg raises are an excellent core workout. They help you build strength in your abs, back, and hips while also helping to improve your flexibility.
Lying leg raises work most of your core muscles: the abdominal muscles (rectus abdominis), oblique muscles (obliques), pelvic floor muscles, as well as your lower back. Additionally, they will strengthen your hips and thighs.
To do lying leg raises:
Lie flat on your back with your arms at your sides. Lift both legs up until they are perpendicular to the floor and parallel with each other (straight up). Lower them back down to the ground slowly and repeat 10 times.
Windshield wipers
Windshield wiper exercises are a fantastic way to build up your back, shoulders, and abs. It's an incredibly functional exercise that mimics what you do every time you drive—and it's also a lot of fun!
Here's how it works: if you're sitting down, lift your arms up above your head as if they were windshield wipers on a car (you know, those long things that move back and forth?). Then bring them down to touch your knees or thighs. That's one rep! Do three sets of 10 reps each day and watch those muscles start to pop!
TVA exercises
High plank
High plank is a great way to build strength in your core, shoulders, and back. It's also a great exercise for your glutes and hamstrings.
Here's how it works: Get in a push-up position, with your hands underneath your shoulders and your feet planted on the ground. Hold this position for Hold for 20-30 seconds.
To make sure you're doing it right, here are some tips: Make sure that all of your weight is supported by your hands and feet (not on your knees). Keep your back straight and don't let it sag. Look straight ahead at all times—don't let your head fall forward or backward. Don't let yourself sag or arch the lower back—keep it flat against the floor at all times.
Low Plank
This is a simple exercise that works your core and shoulders.
Start by lying on your stomach, with your toes tucked under and your elbows bent at a 90-degree angle. Your hands should be placed directly under your shoulders, with your palms flat on the ground. Your body should form a straight line from head to toe, with no gaps in between. Hold for 20-30 seconds.
Boat pose
Sit on the floor with your legs straight out in front of you. Bend at the hips and lower your torso until it's parallel to the floor, then extend your arms out to the sides, palms down. If this is too difficult, try placing a yoga block or book underneath your sit bones instead.
Try not to let your back sag or round; keep it straight as you hold this position for 30 seconds.
Some Calisthenics ab workouts examples and ideas
Upper Abs and Obliques
V Situp x 15
Lie on the floor with your knees bent, feet flat on the floor. Using your arms only, lift yourself up off of the ground until you're in a V position—your butt should be lifted off of the ground, but your torso should remain parallel to it. Lower yourself back down slowly. That's one rep! Do 10 reps total.
Plank with side crunch
Start in a plank position, with your back straight and abs tight. Lift your right elbow to the sky, then lower it back to the ground. Repeat this movement 20 times. Then switch sides and repeat.
Cross-knee mountain climbers x 30
Start in a plank position with your hands below your shoulders and feet together on one side of your body (either side). Bring one knee toward that same shoulder as if you were about to do a pushup and then return it back to its original position; repeat with the other leg so that both knees move at once in alternate directions for 30 reps total (or as many as possible!).
Bicycle Crunch x 20
Lie flat on the floor. Bend both of your knees and put your feet flat on the ground. Place your hands behind your head and lift up until your shoulder blades are off the floor. Squeeze your abdominal muscles, curl forward as you raise your shoulders off the floor, and bring them back to starting position. Do this for 20 repetitions.
Russian Twists x 25
Sit on the floor with your knees bent and feet together. Hold a kettlebell, dumbbell or medicine ball in front of you with both hands. Lift it up, then twist to one side; lower it down and repeat on opposite side for 25 repetitions each time.
Conclusion
Your core is your center of power, and it's made up of the muscles in your abdomen and lower back. It helps you move, stand up straight, and maintain balance.
The best way to build up your core is through calisthenics exercises—the kind that don't require a machine or any equipment at all! That's why we've made this list of the best calisthenic core and abs workouts for you.
We've included both beginner and advanced routines so that you can start working out right away if you're new to fitness or take it slow and steady if you're more experienced. Be careful not to jump into too many advanced moves too soon: they'll only hurt your body before they help it!
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