12 Calisthenics Core Workouts

 

Here are 12 calisthenics core workouts that you can incorporate into your routine:

1. Plank: Hold a plank position with your forearms on the ground and your body forming a straight line from head to heels. Hold for 30-60 seconds, focusing on engaging your core muscles.

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3. Side Plank: Lie on your side with your elbow directly under your shoulder and your legs stacked on top of each other. Lift your hips off the ground, creating a straight line from head to heels. Hold for 30-60 seconds on each side.

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5. Russian Twists: Sit on the floor with your knees bent and feet lifted off the ground. Hold a weight or medicine ball with both hands and lean back slightly to engage your core. Rotate your torso to the right, then to the left, while keeping your feet off the ground. Continue alternating sides.

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7. Hollow Hold: Lie on your back with your arms extended overhead and your legs straight out in front of you. Lift your shoulders and legs off the ground, creating a "banana" shape with your body. Hold for 30-60 seconds, keeping your lower back pressed into the floor.

1. Leg Raises: Lie on your back with your arms by your sides and legs extended straight out in front of you. Lift your legs towards the ceiling, keeping them straight, then lower back down towards the floor without touching it. Perform 10-12 reps.

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3. Mountain Climbers: Start in a high plank position with your hands directly under your shoulders. Quickly alternate bringing your knees towards your chest, as if you're climbing a mountain. Keep your core engaged and maintain a steady pace.

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5. Flutter Kicks: Lie on your back with your hands by your sides and legs lifted off the ground. Alternate kicking your legs up and down in a fluttering motion, keeping them straight and close to the ground. Perform 20-30 seconds of flutter kicks.

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7. Bicycle Crunches: Lie on your back with your hands behind your head and legs lifted off the ground. Alternate bringing your right elbow towards your left knee while straightening your right leg, then switch sides in a pedaling motion.

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9. V-Ups: Lie on your back with your arms extended overhead and legs straight out in front of you. Lift your upper body and legs simultaneously, reaching your hands towards your feet. Lower back down with control. Perform 10-12 reps.

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11. L-Sit: Sit on the ground with your legs straight out in front of you and your hands placed on the ground beside your hips. Lift your body off the ground, keeping your legs straight and parallel to the floor. Hold for 10-20 seconds.

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13. Plank Hip Dips: Start in a high plank position with your hands directly under your shoulders. Rotate your hips to the right, dipping them towards the ground, then return to the starting position and repeat on the left side. Continue alternating sides for 10-12 reps per side.

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15. Hanging Knee Raises: Hang from a pull-up bar with your arms fully extended. Engage your core to lift your knees towards your chest, then lower back down with control. Perform 10-12 reps.

Incorporate these exercises into your workout routine 2-3 times per week to strengthen and tone your core muscles. Adjust the number of reps and sets based on your fitness level and goals.