My Favorite Calisthenics Ab Workout

My Favorite Calisthenics Ab Workout!

Let's make something clear: while abs are also made in the kitchen, you definitely must train them during your workouts!

Today I'm going over some of my favorite calisthenics ab workouts. 

They all involve leg lifting because they are the heaviest thing your abs can lift.

Lifting your legs triggers ALL ab layers, including the transverse (the deepest layer), rectus abdominis and transverse muscles.

Use the following routine to feel the burn:

Hanging knee raises

• Don't swing while lifting your knees up and focus on the way down. This is actually the hard part.
• Lift your knees to your chest or try to get there on every rep!
• Use straight leg raises instead if you are advanced.
• Go anywhere 10-20 reps x 3-5 sets.

Floor Holds and Flutter Kicks

• Keep a strict form while holding your legs off the ground.
• Do NOT bend your knees when performing the flutter kicks!
• Mix vertical and horizontal flutter kicks.
• Aim to perform 1+ minute hold and 100 flutter kicks.

Lsit or Lsit Reps

• The Lsit is arguably the best core challenge there is.
• Hold the Lsit for 10+ seconds.
• Add 5-10 leg raises to the mix if you are advanced.

I personally use those movements all the time and they are staple movements of my programs.

Nicolas

PS: Join Online Calisthenics and access all programs here if you are new!

Frequently Asked Questions

1. Why do these core exercises focus on leg lifting? These exercises involve $\mathbf{leg}\mathbf{lifting}$ because legs are the $\mathbf{heaviest}\mathbf{thing}\mathbf{your}\mathbf{abs}\mathbf{can}\mathbf{lift}$, which $\mathbf{triggers}\mathbf{ALL}\mathbf{ab}\mathbf{layers}$, including the $\mathbf{transverse}(\mathbf{deepest}\mathbf{layer})$, $\mathbf{rectus}\mathbf{abdominis}$, and $\mathbf{transverse}\mathbf{muscles}$.

2. What is the most important part of the Hanging Knee Raise, and what is the goal for knee height? The most important part is to $\mathbf{focus}\mathbf{on}\mathbf{the}\mathbf{way}\mathbf{down}$ (the eccentric phase), as this is the hard part. The goal for knee height is to $\mathbf{lift}\mathbf{your}\mathbf{knees}\mathbf{to}\mathbf{your}\mathbf{chest}$ or try to get there on every rep.

3. What is the advanced variation of the Hanging Knee Raise? The advanced variation is $\mathbf{straight}\mathbf{leg}\mathbf{raises}$.

4. What are the key form cues for Floor Holds and Flutter Kicks? For Floor Holds, you must $\mathbf{keep}\mathbf{a}\mathbf{strict}\mathbf{form}$ while holding your legs off the ground. For Flutter Kicks, you must $\mathbf{NOT}\mathbf{bend}\mathbf{your}\mathbf{knees}$. It is also recommended to $\mathbf{mix}\mathbf{vertical}\mathbf{and}\mathbf{horizontal}\mathbf{flutter}\mathbf{kicks}$.

5. What is the L-sit considered, and what is the suggested hold time? The L-sit is arguably the $\mathbf{best}\mathbf{core}\mathbf{challenge}\mathbf{there}\mathbf{is}$. The suggested hold time is $10+\mathbf{seconds}$.

6. How can the L-sit exercise be made more advanced? If you are advanced, you can $\mathbf{add}5-10\mathbf{leg}\mathbf{raises}$ to the L-sit hold.