The Best Calisthenics Ab and core Workout (Just 10 minutes)

Did you know that only around 1% of men worldwide have those amazing abs? If you want to be part of that 1% and work on your core and get great abs using just bodyweight exercises, you’re in the right place. In this guide, I’ll take you through a fantastic calisthenics ab workout, and the best part is, it’ll only take 10 minutes of your time.

I’ve personally built myself a great set of abs with just bodyweight exercises, so I know it’s possible, and you can do it too with this quick and effective routine.

Let’s get into it!

Benefits of training core and abs

Abs and core go beyond aesthetics; building a strong core offers a range of functional benefits. It aids in maintaining good posture, alleviating back pain, enhancing balance for various physical activities, reducing the risk of injuries, improving overall athletic performance and coordination, and much more. So, while sculpting those abs is a great goal, remember that a good core contributes to overall health and functionality, making it a crucial element of your fitness or calisthenics journey.

Calisthenics Ab Workout

I am going to start off by explaining every exercise in the calisthenics ab workout and how to do it properly, and then I will be giving you a workout sample. So, here are the exercises:

Hollow Body Holds:

This is an amazing exercise for building core strength.

How to do it:

  1. Lie down, flat on your back, with your legs straight and your arms extended above your head.
  2. Now, lift your head, shoulders, and feet off the ground just a bit.
  3. Engage that core and hold it for as long as you can.

Bicycle Crunches:

Calisthenics ab workout exercises

These will work all your abs, and trust me, they will burn.

How to do it:

  1. Start by lying on your back. Put your hands behind your head and bend your knees.
  2. Lift your shoulders and feet off the ground. Bring your right elbow toward your left knee while extending your right leg, then do the same for the other side.
  3. Keep the rhythm going; alternate sides like you’re pedalling a bike.

Leg Raises:

Calisthenics ab worrkout exercise

These are great for building lower abs and core strength.

How to do it:

  1. Begin on your back with your arms at your sides and your legs straight out.
  2. Lift your legs straight up and point them to the sky.
  3. Now, slowly lower your legs, but don’t let them touch the ground.

Russian Twists:

Russian twists will put a lot of focus on your obliques, but they will also hit most of your abs.

How to do it:

  1. Sit on the floor, bend your knees, and keep your feet on the ground.
  2. Lean back a bit. Lift your feet off the floor for a bit more challenge.
  3. Put your hands together in front of you. Then twist your upper body all the way to the left, and then all the way to the right.

Side Plank:

If you are looking for those ripped obliques, this is the exercise for you!

How to do it:

  1. Lie on your side with your legs stretched out. Your elbow should be right beneath your shoulder.
  2. Lift up your hips, creating a straight line from your head to your heels.
  3. Hold that position for as long as you can.

Sample calisthenics ab workout

  1. Hollow body holds: 2x30sec
  2. Leg raises: 2×8
  3. Side plank: 2x20sec each side
  4. Russian twists: 2×30 each side
  5. Bicycle crunches: 2 x 12 each side

FAQ about the calisthenics ab workout

Aim for 3–4 times a week, with rest days in between, to allow your muscles to recover and grow.

Absolutely! This workout is beginner-friendly, and you can adjust the intensity by modifying the number of reps or sets.

Nope, all the exercises in this workout can be done equipment-free. Just grab a yoga mat or find a comfortable spot, and you’re good to go!

Results can vary from person to person, but with consistent effort and a balanced diet, you can start noticing improvements in your core strength and definition in about 4-6 weeks. Remember, consistency is key!

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