No Equipment Calisthenics Ab Workout for Beginners

No Equipment Calisthenics Ab Workout for Beginners!

A beginner's guide to burning love handles.

We're going to focus on the obliques, an essential section of the core. 

Strengthening the core involves three key components: extension, compression, and twisting. Let's dive into the exercises that will specifically target twisting and oblique engagement.

•  Windshield Wipers on the Floor: This exercise is suitable for beginners and intermediates. Start by lying on the floor with your legs upright and toes pulled towards you. Maintain your pelvis titled back to ensure your back doesn't arch. Engage your glutes, connecting them to your abs, and keep your legs perpendicular to your body at a 90-degree angle. From this position, control the descent on one side and return to the starting point, then come down on the other side and repeat. Alternate sides, maintaining a straight line from your shoulders to your feet throughout the movement. Ultimately you are using your legs as a pendulum that moves side to side. This exercise is excellent for core tension and stability.

Go for 6-12 reps x 3-5 sets. Adjust as needed depending on your level.

•  Twisting Planks: Begin in a standard push-up position, and then shift your weight to one side, forming a side plank on one hand. Maintaining balance in the side plank is already engaging your core. To further target the obliques, start twisting by reaching your free upper arm under you and behind then return to the starting position. This create tension as you are trying to reach behind you. Repeat the twist on both sides, keeping your feet stacked on top of each other for an added challenge. For an additional variation, add a star pose to the twist, where you lift your upper leg in the air, further engaging the side of your core. Repeat on the other side.

Go for 5-10 reps on each side x 3-5 sets. Adjust as needed depending on your level.

Remember, that burning fat requires intense workouts and eating at a calorie deficit (between 200-500 calories per day depending on how big your target is) for as long as you wish to loose to fat. Once you have reached your target body fat level, you can return at a calorie maintenance level.

All these exercises and principles are part of the Online Calisthenics programs, which offer 4 different calisthenics levels, as well as skills like handstands, muscle-ups, levers mobility programs and more!

Thank you for joining me, and let's work on those obliques together!

Frequently Asked Questions

1. Which essential core muscle group does this workout focus on? This workout focuses on strengthening the $\mathbf{obliques}$, which are an essential section of the core.

2. What are the three key components involved in strengthening the core? The three key components are $\mathbf{extension}$, $\mathbf{compression}$, and $\mathbf{twisting}$.

3. How is the "Windshield Wipers on the Floor" exercise performed with proper form? Lie on your back with $\mathbf{legs}\mathbf{upright}$ ($90-\mathbf{degree}\mathbf{angle}$), $\mathbf{pelvis}\mathbf{tilted}\mathbf{back}$ (to prevent back arching), and $\mathbf{glutes}\mathbf{engaged}$. Control the legs as a pendulum, slowly moving them $\mathbf{side}\mathbf{to}\mathbf{side}$, maintaining a $\mathbf{straight}\mathbf{line}\mathbf{from}\mathbf{shoulders}\mathbf{to}\mathbf{feet}$.

4. What is the recommended volume for the Windshield Wipers on the Floor? Go for $6-12\mathbf{repetitions}\times 3-5\mathbf{sets}$, adjusting the volume based on your current fitness level.

5. How are the "Twisting Planks" performed to target the obliques? Start in a push-up position, shift to a $\mathbf{side}\mathbf{plank}\mathbf{on}\mathbf{one}\mathbf{hand}$. To twist, $\mathbf{reach}\mathbf{your}\mathbf{free}\mathbf{upper}\mathbf{arm}\mathbf{under}\mathbf{you}\mathbf{and}\mathbf{behind}$, then return to the starting position. Keep your $\mathbf{feet}\mathbf{stacked}$ for an added challenge.

6. What advanced variation is mentioned for the Twisting Plank? An additional variation is to add a star pose by $\mathbf{lifting}\mathbf{your}\mathbf{upper}\mathbf{leg}\mathbf{in}\mathbf{the}\mathbf{air}$ during the twist, which further engages the side of your core.

7. Besides intense workouts, what is necessary to burn fat (e.g., love handles)? Burning fat requires $\mathbf{eating}\mathbf{at}\mathbf{a}\mathbf{calorie}\mathbf{deficit}$ (between $200-500\mathbf{calories}\mathbf{per}\mathbf{day}$). Once the target body fat level is reached, you can return to a calorie maintenance level.