Simple Calisthenics Ab Workout

Simple Calisthenics Ab Workout

 use this as a calisthenics workout finisher.

This is a great move that will fire your entire body (lats, serratus, core, glutes, legs).

Lie in a hollow body position on the floor. Place a resistance band under your lower back/glutes and pull both ends up with your arms straight up, palms facing up! 

Lift your legs up, straight, pointing your toes in front of you a few inches from the floor.

Hold from there.

Alternate hollow body holds and leg flutters. Go for 5 rounds of 30 sec to 1 min each.

Use a resistance band that challenges you enough so you can hold it for 30 seconds.

Hold a water bottle in each hand or any weighted object if you don't have bands.

Increase resistance, reps, time as you progress.

Pair this exercise with some superman holds and/or scorpio raises.

Your abs are going to burn!

Get ALL calisthenics workout programs and coaching here if you are new!

Frequently Asked Questions

1. What is the purpose of this exercise in a workout routine? The exercise is used as a $\mathbf{calisthenics}\mathbf{workout}\mathbf{finisher}$ that will $\mathbf{fire}\mathbf{the}\mathbf{entire}\mathbf{body}$.

2. Which major muscle groups does this exercise engage? This exercise targets the $\mathbf{lats}$, $\mathbf{serratus}$, $\mathbf{core}$, $\mathbf{glutes}$, and $\mathbf{legs}$.

3. What equipment is used for resistance, and what are the alternatives? A $\mathbf{resistance}\mathbf{band}$ is placed $\mathbf{under}\mathbf{the}\mathbf{lower}back/glutes$ for resistance. Alternatives include holding a $\mathbf{water}\mathbf{bottle}$ in each hand or $\mathbf{any}\mathbf{weighted}\mathbf{object}$.

4. How is the starting position of the exercise set up? The exercise is performed while lying in a $\mathbf{hollow}\mathbf{body}\mathbf{position}\mathbf{on}\mathbf{the}\mathbf{floor}$. The arms are $\mathbf{pulled}\mathbf{straight}\mathbf{up}$ holding the band ends with $\mathbf{palms}\mathbf{facing}\mathbf{up}$. The $\mathbf{legs}\mathbf{are}\mathbf{lifted}\mathbf{straight}$ and $\mathbf{pointing}\mathbf{toes}$ a few inches from the floor.

5. How is the exercise performed and what is the recommended volume? The exercise involves $\mathbf{alternating}\mathbf{hollow}\mathbf{body}\mathbf{holds}\mathbf{and}\mathbf{leg}\mathbf{flutters}$. The recommended volume is $5\mathbf{rounds}$ of $30\mathbf{seconds}\mathbf{to}1\mathbf{minute}\mathbf{each}$.

6. How should one progress with this exercise? One should $\mathbf{increase}\mathbf{resistance}$, $\mathbf{repetitions}(\mathbf{reps})$, and $\mathbf{time}$ as they progress.