Introduction
Calisthenics is a form of workout where an Individual uses their own bodyweight as a form of resistance. This resistance enables us to develop strength, hypertrophy or endurance depending on our goals. We increase the level of resistance to progressively overload our exercises to increase our levels of strength, hypertrophy and muscular endurance.
Now that we know what Calisthenics is, we will now take a look at different exercises we can utilize for training our Core muscles. People often use the words Core and Abs interchangeably but that is not true. Abs is just a part of our core and training just our Abs will lead to severe muscle imbalances.
Many people wish to have six-pack abs but few get there. This can happen due to many factors such as poor diet, workouts with sub-optimal intensity, or just time constraints. We cannot add an extra 20-30 minutes to your day but we can assist you in making a proper diet and workout plan for getting that lean and shredded Ab definition you desire.
With that out of the way, let’s dive deeper and understand what we need to do for getting a strong core.
What is our Core made up of?
As I said before, our core is made of multiple muscle groups. It is essential to understand the purpose of these muscle groups so that we are able to train them effectively and avoid the risk of injury and muscle imbalances. The different muscle groups which makes up our core are:-
Rectus Abdominis
This is the muscle group which is lovingly known as the six pack abs. Training our Rectus Abdominis gives us that aesthetically pleasing six pack abs look which we desire. Some people just train this muscle group while ignoring other muscle groups which leads to the development of muscle imbalances.
Transverse Abdominis
The Transverse Abdominis provides support to the other core muscles. It is located on the side of our Rectus Abdominis. When you try to suck in your stomach towards your spine, Transverse Abdominis is being used for performing that action.
Obliques
There are two types of muscle groups which make up our obliques. They are the internal obliques and the external obliques. When we move our torso to either left or right, the internal obliques are being used while the external obliques are responsible for providing us with a V-taper.
Lower Back
The Lower Back is one of the most important muscle groups of our core. They are made up of Erector Spinae, Lower Latissimus Dorsi and Multifidus. Our lower back helps to maintain our balance and stability.
How good is Calisthenics for Abs development?
There is a common misconception that bodyweight exercises are not suitable for hypertrophy (muscular development). However, this cannot be further from the truth. Using bodyweight exercises are sufficient for building a decent physique.
We can also utilize Calisthenics for building a strong core as well. There are just a few key fundamentals we need to keep in our mind to make the most out of Calisthenics for developing a strong and good looking core. These fundamentals are:-
Provide proper stimulus for muscle growth
Many of the ab routines you find on the Internet are not the most optimal for stimulating muscle growth. Either the intensity is too low or the intensity is too high. When the workout intensity is lower, hypertrophy would not occur.
Similarly, workouts with very high intensity such as circuit training is very good for cardio and endurance but it proves to be suboptimal for muscle growth. Hence, following a structured routine is recommended. A good structured routine will have optimal exercises according to your level (beginner, intermediate or advanced) with proper rest intervals in between sets.
Keep your diet in check
We do know that people are tired of hearing this statement over and over again. Also, there are people who have dialed in their diet but still do not have great ab definition and strong core. If your diet is in check, you can skip to our next section which focuses on exercises targeting the Core muscles.
However, even after following a good routine you are still unable to see visible Abs then you need to check your diet. We will delve further into this in our Diet section of this article.
Do not overdo your training
Beginners often ignore the importance of rest and undermine how long muscle recovery will take. This is one of the leading causes of injuries. Always remember that after any workout, give that muscle group time to recover.
This is because whenever we workout, our muscles become sore. It is because our muscles undergo micro tears while we exercise. After some time, our muscles repair themselves and become larger in size. This phenomenon is known as Hypertrophy.
For muscular hypertrophy to occur, we need rest. The optimum recovery time is around 48 hours. Let’s take an example to understand this point.
Suppose you train your Core on Mondays, you will be ready to train that muscle group again on Wednesdays. Taking one day break in between allows the muscle group to recover and will lead to an increase in both strength and hypertrophy.
Best exercises for targeting Core muscles
Now, we do know that there are multiple muscle groups which make up our Core. To make the exercise selection more convenient, we have utilized a movement based approach. In this approach, we will separate exercises based on different movements i.e. Anti Extension, Anti Rotation and Extension.
This is not a workout routine, but it will help you to create a workout routine according to your progression level in Calisthenics. Just pick one exercise from each section and you will have a total of three exercises which will target your entire core. The sets and reps are provided along with the exercises mentioned below.
Anti Extension
Plank
The plank is a very good exercise which targets both your Rectus Abdominis and Transversus Abdominis. Follow these steps to start planking:-
- First, get into the push up position.
- Then, use your elbows to support your weight (Use your arms if you have elbow pain).
- Keep your body in a straight line (Use a mirror or a friend to ensure this).
Perform 3 sets of 15-60 seconds plank (Depending on your progress level).
For Example: Suppose you are able to hold a plank for 15 seconds. Then, hold the plank for 15 seconds and repeat this 2 more times. This will complete 3 sets of 15 second plank holds.
Ab Wheel Roll-outs
If you are more advanced and feel like planks are not good enough for you, give Ab wheel roll-outs a try. Ab wheels can be bought off Amazon for relatively cheap. There are two variations of Ab wheel roll-outs i.e. the kneeling version and the standing version.
Pick either the kneeling or the standing variation of this exercise. For most beginners, the kneeling version is preferred. Just follow these steps to perform a perfect kneeling Ab wheel roll-out:-
- Pick the Ab wheel and sit on your knees.
- Then, curve your spine a little (This is to prevent additional strain on your spine).
- Slowly, slide the Ab wheel further (Only slide the wheel to a comfortable level).
- Then, use your core to come back to the rest position.
Perform 3 Sets of 8-12 Repetitions.
Leg Raises
Leg raises can be done in many ways similar to Ab wheel roll-outs. You can either do lying down leg raises or the hanging leg raises. As stated earlier, you have to pick a version which aligns with your level of fitness.
Beginners should perform the lying down version of leg raises. The steps to perform lying down leg raises are as follows:-
- Lie down on your back.
- Raise both your legs at once while keeping your knees a little bent (Try not to lift your back).
- Slowly bring your legs down.
Perform 3 Sets of 12-15 Repetitions.
Anti Rotation
Side Plank
This is the no equipment version of anti rotation for targeting your obliques. Side planks do a wonderful job for working your obliques if you do not have access to a resistance band. It can also be performed safely and with relative ease.
Just follow these steps to perform a side plank:-
- Lie on your side
- Use your elbow or your arm to get into the side plank position (As shown in the image).
- Repeat for the other side as well.
Do 3 sets of 15-60 second side plank holds for each side. (Choose the duration according to your comfort level).
Pallof Press
Pallof press is arguably one of the best exercises for targeting your obliques. You do not need to have access to expensive equipment or a gym membership. Just get some cheap resistance bands from Amazon and use them for doing Pallof Press.
Just follow these simple steps to perform a Banded Pallof Press:-
- Tie one end of the band to a stable surface (A tree branch or a door handle).
- Then, hold the other end and go to a reasonable distance parallel to the other end.
- Stand straight and pull the band to your right side (As shown in the image).
- Then, push your arms forward while holding the band.
- Perform the same steps for the left side.
Do 3 Sets of 8-12 Repetitions for each side.
Extension
Hyperextension / Reverse Hyperextension
Some people would be upset because of the inclusion of Hyperextension as it requires access to a gym. However, you can get creative and use your bed and take the help of your friend to perform hyperextensions. Although, we do realize that it is a very advanced move and many people would not be able to perform hyperextensions.
To tackle this issue, we have included Reverse Hyperextensions in our list. It is simpler and easier to perform and does not require the help of another person. Just follow these steps to perform Reverse Hyperextensions:-
Select a place which allows you to perform the exercise (A bed or a park bench is optimal).
Lie on the bed.
Put your knees together and lift your legs up (Like a reverse crunch).
You should feel the exercise in your lower back and glutes.
Perform 3 Sets of 8-12 Repetitions.
(Note: If this exercise seems hard to understand, take a look at the attached video link. If you feel discomfort, immediately stop doing the exercise. We have posted an alternative to this in the next part of this article.)
Arch body hold
If you felt the previous exercise was too difficult or too intense, you should give Arch body holds a try. This is the no equipment and easier version of Reverse Hyperextensions (Although Reverse Hypers can also be done without equipment). Arch body hold will hit your lower back muscles and glutes perfectly.
Just follow these simple steps to perform Arch body holds:-
Lie flat on your stomach (A yoga mat is preferred).
Lift your legs and your arms together at the same time (As shown in the image).
Hold this position for a few seconds and then come back to rest.
Perform 3 Sets of 8-12 Repetitions.
(Note: If arching your body feels too difficult, you can lower the intensity by only lifting your legs while performing the movement.)
Honorable Mentions
We will now include the exercises which we did not include in our list but they can be an essential add-on in your Core workout routine.
Windshield wipers
It is a great exercise for developing your obliques and getting that V-taper. There are two ways you can perform Windshield wipers. The seated version or the hanging version (Pull up bar required). Just follow these steps to perform Seated Windshield Wipers:-
- Lie flat on your back
- Lift your legs (Similar to Leg Raises)
- Then, twist your legs left and right while keeping your torso stable (Similar to the movement of windshield in a car)
L-sits
L-sits are my favorite exercise which targets almost all of the core muscles to some extent. Although, we did not include them in our initial list due to the sheer difficulty it requires to perform L-sits in good form. But there is a very good progression path which will allow you to perform L-sits.
Follow these steps to perform L-sits:-
- Sit on the floor with your legs extended.
- Place your palms on the floor.
- Round your shoulders and try to lift yourself off the floor using your arms (Due to the immense difficulty we did not include L-sit in our list).
(Note: L-sits can be accomplished by following a progression path. Beginners can start off by just trying to lift themself up using their arms. After that is accomplished, lifting up one leg at a time is the next progression. Then a full L-sit can be attempted.)
Diet for getting visible Abs
I know you all must have been tired of hearing the statement that “Abs are made in the kitchen.” So was I, therefore while writing this article I made sure to delve into the science of exercise first. We have dealt with the exercise component for getting abs and all that remains now is covering the diet part.
Let’s be honest folks, no matter how much you work out, your abs will only show if you are lean enough. If your Abs are covered under a layer of fat, it simply will not show. Some people are naturally pretty lean and they have an easier time getting visible six pack abs.
However, if you are not naturally lean you will need to adhere to a proper and healthy diet plan. People follow all kinds of diets such as Omnivore, Vegetarian, Keto, Paleo, Vegan, etc. Regardless of the diet you follow, you should aim to get the RDA (Recommended Dietary Allowances) of both micronutrients and macronutrients.
A major reason why your abs are not visible is because you are in a caloric surplus state and you are not able to burn out the excess calories through exercise. You can start off by finding your BMR (Basal Metabolic Rate) using an online calculator and then adjusting your calorie intake accordingly.
(Note: You should take the BMR calculator reading with a grain of salt as they are not fully accurate. This is because not everyone is the same and our metabolism is also very different from others. Use the BMR data only as a reference point to calculate your required caloric intake.)
Benefits of Core workout
Reduces Injury Risks
Core training significantly reduces the risk of injury. This has been observed by this study done on soccer players. The study concluded that reduced core endurance is associated with an increased risk of injury. This puts further emphasis on the importance of including core training in your workout regimen.
Improves Posture
Many people face the issue of having a slumped back. This can either be due to an illness or bad posture. For bad posture, core training can be extremely useful.
Having bad posture is something I have personally dealt with. Luckily my posture improved as soon as I started to include a well rounded core training program in my workouts.
Relieves Back Pain
Training your core also alleviates chronic back pain as shown in this study. Therefore, if you face back pain, training your core becomes even more important. A few minutes of core training can help in possibly reducing back pain.
Improves Aesthetics
We decided to include an improvement in aesthetics as another benefit of core training. A large chunk of people decide to give core training a try only for getting an aesthetic improvement (six pack abs). However, when people realize the importance of core training, they decide to include it as a permanent fixture into their workout routine. Thus, it is only fair to include improvement in aesthetics as an important benefit of training your core muscles.
Training Frequency
We have covered everything there is to cover regarding core and abs training. All that remains is “What should be the training frequency?”. There can be multiple ways you can incorporate training your abs along with your core. Let us take a look at some of common workout splits and try to include core and abs training into the mix:-
Full body workout
A full body workout is the most recommended split for beginners to advanced calisthenics athletes. Usually, an individual trains full body 3 times a week. core workouts can be incorporated into the full body routine.
The reasoning behind that is quite simple. Since our core is an integral part of our body, it is only logical to include it in our full body workouts.
Push/Pull/Legs Split
The push/pull/legs routine is another popular routine which is generally used by intermediate to advanced calisthenics athletes. The easiest way to incorporate core and abs would be to shift core training on leg days. If you feel easily fatigued after training legs, you can shift core training before doing your leg workouts.
Upper/Lower Split
An upper/lower split is another popular split which is used by both the beginners as well as advanced athletes. Doing upper/lower split allows the same training frequency as a full body workout while lowering the risk of muscle fatigue. Core workouts can be included into the lower body day to save time and for sticking to your workout split.
Conclusion
There you have it folks. We have discussed everything required for building a strong core and getting visible six pack abs. Also, we have included diet, training and proper training frequency for building a good and lean physique.
We also included a list of the most beneficial exercises for training core and abs. If you have any doubts, you can ask us in the comments down below. You can also send us your suggestions by visiting our contact page.
That’s all from us. We hope that you get your dream physique at the earliest. See you soon everyone with a brand new article.
