Core
Beginner
Beginner Level:
1. Plank:
Start in a push-up posture, but with your forearms on the ground.
Execution: Maintain a static stance by keeping your body in a straight line from head to heels.
Planks work the whole core, including the rectus abdominis, transverse abdominis, and obliques.
2.Bicycle Crunches:
Starting Position: Lie on your back, hands behind your head, legs bent.
Lift your upper body off the ground and stretch your right leg while bringing your right elbow near your left knee. In a pedaling action, alternate sides.
Bicycle crunches assist to trim your waistline by working the obliques
3.Leg Raises:
Start on your back, with your legs straight and your arms at your sides.
Lift your legs off the ground while maintaining them straight, then drop them back down without touching the ground.
Leg raises primarily target the lower abdominals, assisting in the development of strength and definition in that area.
Calisthenics core workouts provide a comprehensive approach to developing core muscular strength, flexibility, and endurance. Let's look at a list of these exercises, grouped by difficulty level, from beginner to intermediate, with detailed explanations for each one:
Core
Intermediate
Intermediate Level:
1. Hanging Leg Raises:
Begin by hanging from a horizontal bar with your arms completely extended.
Lift your legs with a small hip bend until they are parallel to the ground, then drop them back down.
Hanging leg lifts work the whole core, including the lower abs, and improve grip strength.
2. Russian Twists:
Sit on the ground with your knees bent and your feet off the ground. Use both hands to hold a weight or an object.
Execution: Twist your body to one side, bringing the weight or item to rest next to your hip, then twist to the opposite side.
Russian twists strengthen the rotating core and target the obliques.
3.Plank Variations (Side Plank, Plank with Leg Lift, etc.):
Execution: Add modifications to the traditional plank, such as side planks or raising one leg at a time.
Plank variations give variety to your core exercise by challenging various components of core stability and strength.
Core
Advanced Level:
1. Dragon Flags:
Lie on your back on a bench or a strong surface, holding onto the bench behind your head.
Execution: Lift your full body straight off the bench, then drop it back down with control.
Dragon flags are a challenging exercise that stimulates the whole core, including the rectus abdominis and lower back muscles.
2. Windshield Wipers:
Begin by hanging from a pull-up bar with your arms fully extended.
Exemplification: Swing your legs from side to side while maintaining your upper body steady.
Windshield wipers work the obliques and lower back while challenging core stability.
3. Human Flags:
Starting Position: With one hand, grab a vertical pole or a solid structure while stretching your body horizontally.
Maintain a straight posture with your body parallel to the ground during execution.
Human flags are a high-level calisthenics exercise that requires extraordinary core strength and balance.
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