Potent Calisthenics Exercises for Your Core
CALISTHENICS
A huge advantage of calisthenics exercises is that they can be done anywhere. All you need is some space and discipline. So if you could do these exercises at home, why couldn’t you possibly target your core at home?
Calisthenics core exercises are trendy, and you’ve likely done them at some point in your life. This article will give you the top exercises for your core, excluding any completely unnecessary and ineffective ones.
They will be ranked based on their priority (how often you should include them in your workouts) of either high, medium or low. For example, high means that it should be in your core workout, medium means you should include it in your workout but it doesn’t have to be in your workout and low means that you don’t have to include it in your workout but if you have more time then you can (kind of as a last resort).
They will also be ranked based on their difficulty. If it's a beginner exercise, it's an exercise that will be relatively easy to get the hang of. If it's an intermediate exercise, it may take more time and practice to master it.
In addition to this, I’ll give you a calisthenics core workout at the end.
#1 Planks
Priority: High
Level: Beginner
Planks are well-known for the fierce burn they have on your abs. This exercise requires more focus than the rest, as you have to hold one position and be stationary for quite some time. When doing this exercise, always ensure you keep your back straight and you don’t hunch it.
#2 Sit-ups
Priority: High
Level: Beginner
This is another trendy exercise that you’ve most likely done already. Embrace the burn of the sit-up while you begin lying down, and then you repetitively move your torso up and down. This exercise should be a staple in anyone’s core routine.
#2.1 Crunches
Priority: High
Level: Beginner
No offence to the sit-up, but in my opinion, this might be an upgrade. The crunch involves your legs in the movement, emphasising the burn you get in your abs. This fires them up, as well as actively testing their strength, ensuring your abs get the dual benefit of endurance and strength.
#2.2 Bicycle crunches
Priority: Low
Level: Intermediate
This is the more complex version of the crunch. You’re required to move your legs constantly, which may amplify the burn you must withstand. It requires more skill, but thankfully, it isn’t that necessary. However, feel free to incorporate it into your ab routine if you have extra time to spare!
#3 Mountain climbers
Priority: Low
Level: Beginner
This is an exercise with sole leg movement, and it takes some time to feel the burn in your abs. I don’t think it’s an exercise you should prioritise with sets, and you could relate it to the straight-arm plank. Because you’re holding your body with the full extension of your arms, you’re elevated, therefore, the load on your abs is less. But at least give it a shot when you’re free!
#4 Leg raises
Priority: Medium
Level: Beginner
This requires more ab strength than endurance as you lift your legs. So, although you may not get an intense burn, you will certainly feel fatigued quickly, and you’ll wear your abs out, which can get stronger over time.
#4.1 Toe touches
Priority: Low
Level: Beginner
Because you have to raise your torso a bit, it adds some ab burn and maintains the strength aspect of this exercise. However, the effectiveness of toe touches remains limited, but feel free to give this exercise a shot.
#5 Windshield wipers
Priority: Medium
Level: Intermediate
With windshield wipers, your ab strength will increase in no time. The motion of your legs mid-air emphasises the movement of leg raises, therefore multiplying the ab strength effect.
#6 Scissor kicks
Priority: High
Level: Beginner
Prepare for your abs to feel fried, as scissor kicks amplify the effect of leg raises since you’re holding your legs midair without completely putting them up or down. Along with ab strength, this also vigorously tests your ab endurance.
Sample workout plan
Here’s an example of an ab workout that includes all the listed exercises. Between each set (between each exercise listed in the workout), have 1.5 minutes of rest, and repeat this workout 3 times a week with at least one day of recovery between sessions.
1-minute plank
20 sit-ups
1-minute plank
20 crunches
10 leg raises
20 scissor kicks
15-second bicycle crunches
10 toe touches
10 windshield wipers
30 mountain climbers