6 Calisthenics Workouts That Strengthen Your Core Muscles

The world of fitness has undergone a drastic transformation in the past decade as fitness enthusiasts have switched to more creative ways of working out. And one form that has become quite popular in recent years is Calisthenics. Apart from being hailed as one of the most effective ways of achieving your fitness goals, Calisthenics also improves body strength and mobility without the help of any gym equipment like barbells, dumbbells and other accessories. While most of the Calisthenics exercises revolves around using your own body weight, the results of these calorie-burning workouts are sure to leave you surprised.

With gyms remaining close amid the lockdown, experts have been conducting online classes for fitness enthusiasts. While many have even switched to yoga, the simple Calisthenics bodyweight exercises are another good option to include in your daily fitness routine. With workouts like push-ups, crunches, sit-ups and pull-ups requiring minimum space, these Calisthenics exercises are a good way of strengthening your core muscles. A strong core not only enhances mobility, endurance and flexibility but also improves body posture as well.

AskMen India has compiled a few effective core strengthening workouts that will help you burn the extra belly fat and achieve washboard abs like your favourite on-screen actors within no time.

Hanging Knee Raise

The hanging knee raise is a good exercise that works on your upper and lower body muscles. While your stretched arms target your shoulder, arms and back muscles, the raised knee position tighten your glutes, improve hip mobility and improves your core strength as well. Apart from these, the hanging knee raise position also enhances your spine health.

Steps to follow:

• Place your hands shoulder-width apart on the pull-up bar.
• Keep your legs straight.
• Bend your knees and lift them upwards.
• Make sure you keep your back straight.
• Hold the position for a few seconds.
• Return to the original position.
• Repeat.

Hollow Body Crunch

A strong core helps your body be healthy, prevents injuries and also improves mobility. And one of the simplest workouts to enhance your core strength is the hollow body crunch. Apart from being safe, it is also touted as one of the most effective core building workout by many fitness experts. The hollow body crunch works on all your core muscles and also targets your lower back muscles.

Steps to follow:

• Lie down on the floor.
• Keep your arms straight behind you.
• Lift your legs and bend your knees.
• Raise your upper body.
• Make sure you keep your arms straight.
• Return to the original position.
• Repeat.

The Plank

A staple form of compound exercise, the effectiveness of plank on major body muscles makes it one of the most simplest but effective form of workout. While there are various variations of the plank that you can attempt to improve your core strength, the forearm plank is the easiest one to begin with. Apart from improving those ab muscles, the plank exerts pressure on the arms, shoulders, back and leg muscles as well.

Steps to follow:

• Lie down on the floor, facing downwards.
• Raise your upper body in a pushup position.
• Make sure your body is in a straight line.
• Bend your arms and balance your body weight on your forearms.
• Hold this position for as long as you can.

Reverse Crunches

If you are thinking why reverse crunches when your can opt for the traditional crunches to achieve your goal, then let us enlighten you. Reverse crunches are far for easier (exerting less pressure on the lower back) and effective way of building your core muscles. And it specifically targets your core, making it an effective way of achieving those washboard abs.

Steps to follow:

• Lie down on the floor, facing upward.
• Raise your legs and bend your knees.
• Place your palms under your head (like a pillow).
• Push your knees towards your chest while raising your upper body.
• Try to make your chin reach closer to your knees.
• Return to the original position.
• Repeat.

The V-Up

The V-Up is another compound exercise that targets your core, back, leg and shoulder muscles. With a series of abs workout, the V-Up is one exercise that works on all core muscles at the same time. A good alternative to the sit-up exercise, the v-up is a far easier way of engaging your torso and lower body while achieving great results within no time.

Steps to follow:

• Lie down on the floor, facing upward.
• Keep your arms straight behind you.
• Make sure your body is straight.
• Raise your legs while you try to reach your toes by lifting your upper body.
• Return to the original position.
• Repeat.

Dragon Flag

One of the toughest core strengthening workout, the dragon flag requires a lot of practise to ace it. While the stretching effect increases your core strength, it also improves lower back muscles, balance and mobility. One of the most difficult calisthenics exercises for abs, learning the dragon flag will do wonders for your core.

Steps to follow:

• Lie down on the floor, facing upward.
• Make sure you have a good grip over your head.
• Raise your legs in a vertically, until they are in a straight line with your torso.
• Try to keep your body as straight as possible.
• Hold for a few seconds.
• Return to the original position.
• Repeat.

Including these Calisthenics exercises in your fitness routine will help you achieve washboard abs within no time.

Cover artwork by Dhaval Punatar/AskMen India

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