How To Target Your Lower Abs?

One of the most demanding exercise for your lower abs is the L-sit. 

The beauty of calisthenics is that you really don't need any equipment. It's great if you have rings, chairs, parallel bars, pull up bars, or parallettes.

Here is a list of the best equipment you can get to start training.

But you can also do it without anything, on the floor!

Let's dive into the details of mastering the L-sit.

•  Knee Tuck Hold with Chairs: For an easier variation, use two chairs to support your hands and focus on lifting your knees up towards your chest while keeping your arms straight. If taking both feet off the floor is too challenging, alternate lifting one foot at a time until you build enough strength to do both together. Gradually, move your feet more in front of your body to simulate the L-sit position.

Go for 5-10 sec hold x 3-5 sets. Adjust as needed.

•  Floor Leg hold: To work on leg extension and toe pointing, start with the...

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...

3 Calisthenics Moves for Bullet Proof Core and Shoulders!

Let’s discuss three intermediate to advanced calisthenics exercises to develop strong shoulders and a bulletproof core. 

Let's dive in!

•  Dive Bomb Push-ups: This exercise starts with a pike push-up where you then “dive” into a low plank position and back. In details you need to begin in a pike position with your pelvis tilted back, staying on your toes. Lean your shoulders slightly forward over your hands, engaging your shoulders and creating tension. Slowly lower yourself to the floor, bringing your hands to your hips for a full range of motion. Avoid arching your body at the end of the movement to maintain core tension. Press back up to the starting position, keeping a straight back throughout. This exercise is rather advanced and challenges your entire upper body and core.

Go for 3-5 reps x 3-5 sets

•  Shoulder Forward Lean: This exercise is a variation of a plank performed on your elbows,...

The Most Important Calisthenics Skill You Need To Master!

Today, we're going to dive into one of the most crucial aspects of calisthenics: the hollow body.

Whether you're a beginner or an advanced practitioner, mastering the hollow body technique is essential for all movements, from push-ups to pull-ups, and even isometric holds like the human flag or lever. 

So, let's explore three important exercises that will help you develop your hollow body skill.

•  Laying Hollow Hold: The floor hollow hold is a foundational exercise that allows you to practice the hollow body position. Start by laying on your back with your arms extended overhead, shoulders and feet off the ground. You have to engage your core and tilt your pelvis back to create a flat back. You can adjust the difficulty by lifting your legs higher and/or bending your knees until you can hold it with straight arms and straight legs. Maintain this position for as long as possible, focusing on building strength...

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.

6 Calisthenics Plank Variations To Get Strong Abs!

Today, we're going to focus on the importance of planks and the various variations you can incorporate into your routine.

Planks are often seen as a simple exercise, but there are actually many different ways to perform them, each targeting different muscles and adding new challenges to your workouts. So, let's get started with the different plank variations.

First, we have the Plank Forward Lean. In this variation, instead of keeping your shoulders over your hands, you lean slightly forward to create tension and activate your core. By shifting the position of your hands, you engage your core more effectively, which benefits movements like handstands, planches, and other challenging yoga poses. Remember to focus on keeping a straight line and avoid stacking your shoulders directly over your hands.

Next, we have the Superman Plank. In this variation, your arms are overhead, bringing your hands as far as your arms extend, creating...

10 Best Calisthenics Exercises for Lower Abs From Beginner To Advanced!

Today, we're going to focus on targeting the lower abs.

Many people try various exercises and routines to work on their core and achieve a flat stomach. In this session, I want to share the best exercises to specifically target the lower abs and explain how they work.

Before we dive into the exercises, let's briefly talk about the anatomy of the abs to give you a better understanding of what you're working on. The abs consist of different layers of muscles, but people often focus on the superficial layer, known as the rectus abdominis, which is engaged during crunches and similar movements. However, it's important to also target the underlying muscles, such as the obliques that allow for lateral and twisting motion and the transverse abdominis that provides a strong foundation for the rest of the muscle groups.

To effectively engage the lower abs, one simple cue is to lift your legs. By raising your legs, you...

Transform Your Core: No-Equipment Calisthenics Workout!

Today, we're going to talk about the core. 

And more specifically calisthenics exercises that require no equipment and will get you great results!

The core is not only one of the most vital sections of our body but also the foundation for our movements. Unfortunately, it's often misunderstood, and many people struggle to see results when training their core. Today, I want to provide you with explanations on what to do and how to do it, without any equipment, at any level. 

We'll begin with dynamic standing knee raises. 

During this exercise, it's crucial to lift your knees higher than your hips. The goal is to work your core by lifting your legs as high as possible, to your chest if possible! 

Aim for 10-20 reps x 3 sets. You can adjust the sets and reps according to your fitness level, gradually increasing the intensity.

Next, we have the basic butt kickers, which are similar to the knee raises except...

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...

3 Unconventional Calisthenics Moves For Strong Abs!

The most common mistake people make when training abs is using a single plane of motion, mainly the frontal plane, doing sit ups. 

This DOES NOT work.

The “Core” is a muscle chain you must train using MANY different angles, to tap into its full potential.

The core of the human body can bend forward, back, twist, go side to side, lift your legs, everything in between and much more.

Here are 3 unconventional calisthenics movements to add to your routine to build a well rounded and functional core muscles.

These moves are ideally performed on parallel bars or high parallettes. Click each link below.

Side straddles 

• Repetitions: 4-8 reps
• Sets: 3 sets

In’s and Out’s

• Repetitions: 10-12 reps
• Sets: 5 sets

Tucked Toe taps

• Repetitions: 8-10 reps
• Sets: 5 sets

I build ALL my programs following the rules and method I share with you weekly.

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