Travel-Friendly Calisthenics Core Workouts
Travel-Friendly Calisthenics Core Workouts.
Today, I want to share three core calisthenics exercises that you can do anywhere with minimal equipment.
All you need is a small resistant band. Let's get started!
The first exercise is the overhead arm extensions.
Anchor the behind you around mid-back height (the lower the harder). From there, stand in a slight lunge, grab the band behind you and lift your elbows up, then extend your arms up (lean into a hollow body form) from there. This way, you “pull” the band from behind to over your head. This requires to engage in a full hollow body core contraction (pelvis tilted back, rib cages tucked in) while holding your hands over your head.
This exercise targets your triceps and engages your core. It's important to maintain proper form and ground yourself as you perform the movement. By engaging your mid-back and keeping your rib cage tucked in, you ensure that your abs stay straight and avoid arching your back.
This exercise is beneficial for building a strong core and is particularly useful for practicing handstands. Remember to engage your core throughout the movement and focus on proper form.
Go for 10-15 reps + hold every last rep x 5 sets.
Next, we have the wood choppers, which targets the twisting motion of your core. For this exercise, anchor the band slightly above your height, then pull the band sideways from the top-down. Go slow on the way up and fast on the way down. This movement mimics chopping wood and effectively engages your obliques. Twisting exercises like this are fundamental for developing a well-rounded core and improving your overall movement. Don't forget to include twisting exercises in your routine for a stronger core. Do both sides!
Go for 10-12 reps x 5 sets each side
Lastly, we have laying leg flutters, a simple yet effective exercise that requires no equipment. You can perform this exercise anywhere. It all starts with a laying hollow body hold. There are different variations you can try, such as kicking your legs straight up and down, sideways, or holding static positions. The position of your hands and either pointing or flexing your toes also play a role. Remember to maintain proper form and engage your core throughout the whole exercise (no arching!). Adding static holds at the end of each set can further enhance muscle growth and core strength.
Go for 10-50+ reps x 3-5 sets.
Now let's get to work!
