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Introduction:
Hello, calisthenics enthusiasts! Welcome to my blog, where we dive into the world of bodyweight training. I’m Andry Strong, and today I’ll show you five important exercises to increase your core strength. The core muscles play a special role in calisthenics as they are involved in many basic and advanced movements, serving as stabilizers for the body. Strengthening the core muscles helps improve coordination, enhances body control, and allows you to perform impressive skills with ease and precision.
Core Muscles Overview:
- Rectus Abdominis: Responsible for flexing the trunk and stabilizing the spine.
- External and Internal Obliques: Involved in lateral flexion and rotation of the trunk.
- Transversus Abdominis: The deepest core muscle, providing vital stabilization and supporting internal organs.
- Back Muscles (including Erector Spinae): Assist in extension, flexion, and rotation of the trunk.
- Gluteal Muscles: Important for stabilizing the pelvis and supporting the trunk.
- Hip Joint Stabilizers (including Iliopsoas): Involved in flexion of the hip joint, external rotation of the thigh, and stabilization of the hip joint.
Core-Strengthening Exercises
1. Leg Raises to the Bar
Muscles Worked: Lower abdominals (rectus abdominis, transversus abdominis) Benefits:
- Strengthens lower abdominal muscles.
- Improves hip flexor strength.
- Enhances control for advanced calisthenics moves.
How to Do It:
- Starting Position: Hang from a bar or rings.
- Execution: Raise your legs up slowly, keeping them straight, until they touch the bar. Lower them back down without swinging.
- Progression: Start with knee raises to the chest if this is too difficult.
2. Hollow Plank Raises
Muscles Worked: Core muscles (rectus abdominis, transversus abdominis), lower back Benefits:
- Strengthens the entire core.
- Prepares the body for advanced moves like planche and handstand.
- Improves shoulder stability.
How to Do It:
- Starting Position: Lie on the floor with arms and legs straight.
- Execution: Engage your core, lift your arms and legs slightly off the floor, then raise them higher while keeping them straight.
- Progression: Use ankle weights or hold dumbbells for added resistance.
3. Ab Wheel Rollouts
Muscles Worked: Entire core (rectus abdominis, transversus abdominis), shoulders, lower back Benefits:
- Strengthens the entire core.
- Enhances shoulder stability.
- Improves overall body control.
How to Do It:
- Starting Position: Begin in a kneeling position with the ab wheel.
- Execution: Roll the wheel forward while engaging your core, then return to the starting position.
- Progression: Move to a straight-legged position as you get stronger.
4. Reverse Back Extensions
Muscles Worked: Glutes, hamstrings, lower back Benefits:
- Strengthens the posterior chain.
- Improves lower body control.
- Enhances stabilization for advanced calisthenics moves.
How to Do It:
- Starting Position: Lie face down on parallettes or a box, holding onto the edges.
- Execution: Lift your legs to horizontal, then lower them back down.
- Variations: Perform from a tuck position or with legs straddled for added difficulty.
5. Dragon Flags
Muscles Worked: Rectus abdominis, hip flexors, lower back Benefits:
- Builds significant core strength.
- Improves hip flexor and lower back strength.
- Enhances control for dynamic movements.
How to Do It:
- Starting Position: Lie on your back and hold onto a stable object behind your head.
- Execution: Lift your legs and torso off the ground, then lower them back down while keeping your body straight.
- Progression: Start with bent legs or straddle position if needed.
Conclusion:
Consistent practice of these exercises will significantly improve your core strength, stability, and overall body control, helping you master impressive calisthenics skills. If you have any questions, feel free to leave a comment below. Don’t forget to join my private Telegram channel for more workout routines and specific exercises that can help you achieve your goals.
Ready to elevate your calisthenics skills? Watch the full tutorial video: Core Strengthening Exercises RevealedIf you read through all of this and found it helpful, but still would like that extra help – an exact path to follow – then for sure my Andry Strong Academy app will be of invaluable use to you. In it, there are 5 full calisthenics programs, of increasing difficulty, with entire workout sessions in each. The programs are designed to last 12 weeks and each day is planned for you. Specific exercises, sets, and reps are already laid out for you. Each exercise within a session has video description as well as form cues, leaving no guesswork. If you are truly committed to learning calisthenics, then getting started on one of these programs is for you.