Effective Calisthenics Core Workout 

Gorilla Calisthenics-Calisthenics Core Workout-A Man With Strong Core

Why Is Calisthenics Core Workout Important?

There are many reasons why having a stronger core should be in your best interest. Strong core muscles make it easier to do many activities. As weak core muscles can lead to more fatigue, less endurance, and injuries. Our body requires good core strength to move well in Calisthenics with a combination of joint flexibility, motor control, and core strength. Indeed, an overall impressive body includes having a strong core. And calisthenics core workout is perfect to achieve this goal even at home.

Furthermore, a core exercise involves the use of your abdominal muscles in coordination with your back muscles. In fact, when it comes to core training, you can’t just perform two or three exercises and think you are already hitting all needed areas. Hence, your Abs is a highly articulate machine with numerous layers. So make sure not to focus on only one part, but train all of your ab areas. Indeed, an overall impressive body includes having a strong core. Hence, core workouts play an essential part in well-rounded fitness activity.

The Benefits Of A Strong Core 

  1. Avoid injuries: Strengthening your core helps you gain stability to become stronger and less prone to injury.
  2. Boost your breathing: Your diaphragm lays at the top of your core, which controls your breathing. Indeed, diaphragm breathing reduces stress.
  3. Improves balance: A strong core effect in increased balance.
  4. Clear digestion: Having a flexible core, leads to optimizing your metabolism.
  5. Tone your abs: Core exercises strengthen, tone, and burn fats in your abdominal muscles.
  6. Helps you do more physical activities: Your core is the base of all the moves you make. And the stronger your core, the easier it is to execute everyday movements
  7. Improves posture: Weak core muscles leave you susceptible to poor posture, lower back pain, and muscle injuries which may hinder you from your physical activities.
  8. Gives you more power and endurance: Working on the muscles throughout your body helps you function at your best.
Gorilla Calisthenics-Calisthenics Core Workout-Women In Ab Workout

10 Best Calisthenics Core Workout

1. Hollow Body Hold


  • Lie down on the floor on your back.
  • Put your legs and arms straightened in the air.
  • Bring them as close as possible to the floor.
  • Keep your lower back always in contact with the ground.

2. V-Hold


  • Sit down, contract your core and lift your legs up in the air at a 45° angle with your torso.
  • Make sure to keep your back straight.
  • Keep your hands on the ground to make it easier to keep your balance.
  • Or bring your arms in front of you and try to find balance.

3. Hanging Knee Raise


  • Place your hands shoulder-width apart on the pull-up bar.
  • Keep your legs straight.
  • Bend your knees and lift them upwards.
  • Make sure you keep your back straight.
  • Hold the position for a few seconds.
  • Back to the original position.

4. Hollow Body Crunch


  • Lie down on the floor.
  • Keep your arms straight behind you.
  • Lift your legs and bend your knees.
  • Raise your upper body.
  • Make sure you keep your arms straight.

5. Plank Hold


  • Go in a plank position on your elbows.
  • Keep your shoulders in line with your elbows.
  • Keep your back straight.
  • Hold the position as long as you can.
Gorilla Calisthenics-Calisthenics Core Workout-Man In Plank

6. Reverse Crunches

  • Lie down on the floor, facing upward.
  • Raise your legs and bend your knees.
  • Place your palms under your head.
  • Push your knees towards your chest while raising your upper body.
  • Try to make your chin reach closer to your knees.

7. Sit-Ups


  • Lie down on your back, with your feet on the floor, knees bent.
  • Place your hands on either side of your head in a comfortable position.
  • Bend your hips and waist to raise your body off the ground. Make sure you keep looking straight ahead, keeping your chin off your chest in a relaxed position.
  • Lower your body back to the ground into the starting position.
  • Do the repetition

8. Flutter Kicks


  • Lie on your back and extend your legs up to a 45° angle. Keep your arms straight and in line with the floor, palms facing down. Lift your head, neck, and shoulders slightly off the ground.
  • Keeping your legs stick straight and glued together with your toes pointed, start lowering one leg.
  • Raise your lowered leg and lower the other, focusing on keeping your core engaged.
  • Continue the movement, alternating between legs.

9. Knee Wheel Roll Outs


  • Start on both knees with the ab wheel just in front of the body on the floor.
  • Tighten the core with arms fully extended and slowly roll the wheel forward until your body is parallel to the ground.
  • Squeeze your core tight, without your back arching, roll yourself back to the starting position, and repeat.
Gorilla Calisthenics-Calisthenics Core Workout-Man In Roller Ab Workout

10. Knee Tucks


  • Stand with feet hip-width apart and knees bent.
  • Jump up and pull your knees toward the chest.
  • Land both feet together softly and with knees slightly bent. Repeat.

Calisthenics Core Workout Is The Answer

To sum it up, Calisthenics is a physically demanding activity, so you need to ensure that all factors are addressed accordingly. With calisthenics, a type of muscle group is targeted with a single exercise. Hence, almost all advanced calisthenics exercises demand a strong core. Calisthenics core workout is the answer to building strength, flexibility, and motor control. There are many factors out there about what constitutes your core. Think of your core muscles as the strong central link in a chain connecting your lower and upper body. A sturdy core will consist of muscles that work together to support your body. And properly building it cranks up your power. Indeed, a strong, and flexible core underpins almost everything you perform.

What are you waiting for? Start your calisthenics core workout journey today!

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