Best Calisthenics Workouts for Abs

Calisthenics is a form of bodyweight training which has proven to be one of the most effective and accessible ways to achieve a strong core and build six-pack abs. This type of workout is suitable for everyone from beginner to an advanced bodybuilder. You don’t need especial equipment to do calisthenics and it could be easily done at home. All of these factors have made calisthenics make a huge influence on fitness all around the world.

But why are calisthenics effective for abs? what are the best calisthenics workouts for abs? How can you do them? How effective are calisthenics for building a strong core and getting those chiseled six-pack abs you are looking for?

Here is a complete guide to walk you through some of the most effective calisthenics workouts for abs and how you can fit them into your workout schedule. So to find the answer to all your questions about the best calisthenics workouts for abs and how to do them, without further ado let’s get started.

Sample Calisthenics Ab Workout Routines

1. Calisthenics Ab Workout: Beginner Routine

If you’re new to calisthenics or core training, start with this beginner-friendly routine. Perform the following exercises in a circuit, resting for 30-60 seconds between each exercise. Repeat the circuit 2-3 times:

• Standard Plank: 30 seconds
• Mountain Climbers :30 seconds
• Bicycle Crunches: 15 reps per side
• Leg Raises: 10-12 reps
• Side Plank: 20 seconds per side

2. Calisthenics Ab Workout: Intermediate Routine

Perform the following exercises in a circuit, resting for 30-60 seconds between each exercise. Repeat the circuit 3-4 times:

• Plank with Leg Lift: 10 lifts per leg
• Hanging Leg Raises: 8-10 reps
• Mountain Climbers: 45 seconds
• Bicycle Crunches: 20 reps per side
• L-Sit: Hold for 15-20 seconds

3. Calisthenics Ab Workout: Advanced Routine

For those with advanced core strength, this routine will push your limits. Perform the following exercises in a circuit, resting for 30 seconds between each exercise. Repeat the circuit 4-5 times:

• Plank with Leg Lift: 15 lifts per leg
• Hanging Leg Raises: 12-15 reps
• L-Sit: Hold for 20-30 seconds
• Mountain Climbers: 60 seconds
• Bicycle Crunches: 25 reps per side

What Makes Calisthenics Effective for Abs?

Calisthenics exercises involve using your body weight for resistance. Unlike traditional weightlifting, calisthenics requires more stability and engages multiple muscle groups simultaneously.

According to a study conducted by Isokinetics and Exercise Science, calisthenics is an effective physical activity for the improvement of postural sway, strength-endurance and has a positive effect on body composition, significantly reducing body fat mass [1]. calisthenics exercises, which include bodyweight movements like planks, sit-ups, and leg raises, are effective for enhancing core muscle strength, which directly targets the abdominal region.

Another study by journal of Applied sciences has shown that core strength training, which includes various calisthenics exercises, can significantly improve abdominal muscle size and endurance, making it an effective approach for achieving well-defined abs [2].

What are the key benefits of calisthenics for abs?

• Improved Core Strength

As we’ve mentioned before, calisthenics exercises like planks, leg raises, and mountain climbers engage multiple muscle groups, especially the core, leading to increased overall core strength.

• Increased Muscle Endurance and flexibility

According to the Polish Journal of Sport and Tourism Making bodyweight training that focus on the abs a regular part of your workout routine is an effective way of enhancing general physical fitness. apart from improving muscle strength and endurance, it also increased physical capacity and flexibility [3].

• Reduced Risk of Injury

Based on a research by Journal of occupational medicine and toxicology increasing core strength through calisthenics can stabilize the spine and pelvis and help reduce the risk of injuries, particularly in the lower back [4].

• Accessibility

Calisthenics requires no special equipment so it’s a cost-effective way to achieve strong abs. Another plus side is that you can perform these exercises anywhere, even at your own house, which adds to its accessibility.

Best Calisthenics Exercises for Abs

Here’s a list of the best calisthenics exercises for abs:

1. Planks

The plank targets your entire core, including the rectus abdominis, obliques, and transverse abdominis. According to a study published by Frontiers in physiology plank variations are one of the most effective exercises for activating the core muscles [5].

How to Perform:

• Standard Plank: Begin in a push-up position with your elbows directly under your shoulders. Keep your body in a straight line from head to heels. Hold for 30-60 seconds.

• Side Plank: Lie on your side, supporting your body on one elbow and the side of your foot. Lift your hips to form a straight line from head to heels. Hold for 30-60 seconds on each side.

• Plank with Leg Lift: In the standard plank position, lift one leg off the ground, hold for a few seconds, and then switch legs. This variation increases the challenge to your core stability.

2. Hanging Leg Raises

Hanging leg raises are a challenging yet effective exercise for targeting the lower abs. This exercise also engages the hip flexors and lower back, providing a complete core workout.

How to Perform:

• Hang from a pull-up bar with your hands shoulder-width apart.
• Keep your legs straight and slowly raise them until they are parallel to the ground.
• Lower your legs back to the starting position with control. Aim for 10-15 repetitions.

3. L-Sit

The L-Sit is an advanced calisthenics exercise that takes an incredibly strong core. It targets the lower abs but also engages the entire core.

How to Perform:

• Sit on the ground with your legs extended in front of you.
• Place your hands on the ground beside your hips.
• Push through your hands to lift your body off the ground while keeping your legs straight. Hold the position for as long as possible, aiming for 10-20 seconds.

4. Mountain Climbers

Mountain climbers is a dynamic exercise that targets the abs while also providing a cardiovascular workout. This exercise is excellent for burning fat.

How to Perform:

• Start in a push-up position with your hands under your shoulders.
• Bring one knee toward your chest while keeping the other leg extended.
• Quickly switch legs, simulating a running motion. Continue for 30-60 seconds.

5. Bicycle Crunches

Bicycle crunches are a popular exercise for targeting the obliques and rectus abdominis. According to the American Council on Exercise (ACE), bicycle crunches are one of the most effective exercises for activating the rectus abdominis and therefor building six-pack abs [6].

How to Perform:

• Lie on your back with your hands behind your head.
• Lift your shoulders off the ground and bring one knee toward your chest while twisting your torso to touch your opposite elbow to the knee.
• Alternate sides in a pedaling motion. Aim for 15-20 repetitions per side.

Conclusion

Calisthenics is a powerful and effective way to build a strong, defined core without the need for equipment at the gym or even at your own house. By incorporating exercises like planks, hanging leg raises, and L-sits into your routine, you can target all areas of your abs and develop functional strength. But always try to remember that consistency is key. Also to achieve your ideal body physic you need to also keep a healthy diet.

FAQ

References

[1]https://www.researchgate.net/publication/317321468_The_effects_of_a_calisthenics_training_intervention_on_posture_strength_and_body_composition
[2] https://www.mdpi.com/2076-3417/12/24/12550
[3] https://dialnet.unirioja.es/servlet/articulo?codigo=9206315
[4] https://link.springer.com/article/10.1186/1745-6673-2-3
[5] https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2022.852094/full
[6] https://www.acefitness.org/about-ace/press-room/in-the-news/8311/how-to-do-a-bicycle-crunch-for-a-strong-stable-core-livestrong/