Even if you don’t know what calisthenics training is, you’ll have definitely seen it before. As the functional benefits continue to be realized, so does the popularity of this versatile training method. It can be defined as exercises that use your body weight as resistance and require minimal equipment.
Look around your local gym and take note of the exercises being performed. You’ll likely see pull-ups, press-ups, dips, and maybe even a human flag or two. These are all examples of calisthenic exercises.
Your abdominal muscles are a crucial part of your body. They hold your internal organs in place, support movement, and regulate the internal pressure of the abdomen. Training your abs can be done using several methods, including calisthenics.
If you’re looking to build strong and functional abdominals using this versatile training method, you’ve come to the right place. We’ve put together the best nine calisthenics ab workouts to get your heart rate up and your abdominals burning.
9 Calisthenic Ab Exercises
Calisthenics ab workouts offer a versatile exercise option that builds core strength, improves function, and reduces injury risk. Here are the nine best exercises you should be performing:
9 Best Calisthenics Ab Workouts
The nine calisthenics workouts below are designed to build strong and functional abdominals. Use our technique guide and expert tips to ensure you get the most out of them.
Plank
The plank is a well-known core strengthening exercise used by many different gym populations. It uses a simple movement pattern but offers several functional benefits. These include better mobility and improved core stability.
Performing the plank requires you to hold your body in a prone position facing the floor. This needs core strength, balance, and full-body coordination. Because of its simplicity, it’s great as part of a calisthenics for beginners workout.
The primary movers include the upper rectus abdominis and lower rectus abdominis. They function to keep a straight line from your head to your heels. The gluteus, erector spinae, obliques, and anterior deltoids perform secondary roles.
How To Do
- Find a suitable mat or padded area.
- Assume a prone tabletop position with your hands and knees on the ground.
- Engage your core. Bring both legs back straight and come down onto your elbows.
- You should be on the balls of your feet with your shoulders over your elbows.
- Maintain a controlled breathing pattern while keeping a straight line from your heels to your head. Keep a neutral back position with your head facing the floor.
- Hold the position for the stated time.
Tips
- Avoid tucking your head or raising it. Keeping a neutral head position helps to prevent potential neck strain.
- Keep your feet shoulder-width apart without taking them off the floor. This helps to keep the target exercise focused.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 10–20 seconds |
| Hypertrophy | N/A due to low resistance levels | N/A |
| Endurance Training | 2–3 | 30–60 seconds |
| Power Training | N/A due to slow control speeds | N/A |
Mountain Climber
Mountain climbers are a dynamic, full-body conditioning exercise that requires core stability to maintain balance as you move.
The primary muscles used are the upper rectus abdominis and lower rectus abdominis. These make up part of the rectus sheath. They keep the same torso position and prevent it from rotating as your legs move.
The gluteus, quadriceps, hamstrings, erector spinae, and obliques perform secondary roles. Benefits of mountain climbers include better core stability, cardiovascular fitness, and muscular endurance.
How To Do
- Find a suitable mat or padded area, Assume a push-up position with your arms straight.
- Your hands should be directly under your shoulders. You should be on the balls of your feet.
- Keep a slight bend in both elbows with a neutral back position. Your head should be looking down.
- Engage your core. Drive one knee up to your chest while maintaining the same torso position. Bring the same knee back down and repeat with the opposite one.
Tips
- Keep your core engaged to maintain a stable exercise position. Avoid letting your hips come up or sag to the floor.
- Maintain a controlled breathing pattern. This helps to keep enough oxygen in your working muscles and brain.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 30–60 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 2–3 | 60+ seconds |
| Power Training | 3–4 | 30–60 seconds |
Sit-Up
The sit-up is a simple yet effective ab-building exercise that’s been around since ancient times. Warriors used it before battle and now it’s commonplace in many gym settings.
The movement pattern requires you to bring your torso up from a lying position to a seated position. At the same time, your lower body and feet stay firmly against the ground. This gives you a great core isolation exercise that can be used as part of a core training program.
With general core training shown to improve posture, the sit-up would be expected to do the same. that can improve your posture and help with breathing control.
The upper rectus abdominis and lower rectus abdominis act as the primary movers. They move your upper body from the ground to the top position. The obliques perform an important secondary role, preventing your torso from twisting excessively.
How To Do
- Find a mat or suitable padded area. Lie down with your back to the ground.
- Bend your knees at 90-degree angles, keeping your feet on the floor. Your legs should be hip-width apart.
- Bring your hands behind your head and interlock your fingers. Your elbows should be pointing out to the sides.
- Inhale and engage your core. Exhale and bring your upper back off the floor until your torso is nearly vertical. Your head should come over your knees at the top position.
- Pause briefly at the top position.
- Inhale and slowly lower your arms and legs back down under control.
Tips
- Keep your lower back and hips against the ground. This reduces potential lower back stress and injury risk.
- Use a controlled movement pattern for each repetition. Avoid using momentum by bouncing out of the bottom position.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 5 | 5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 3–5 (Explosive) |
V-Up
The V-up is a dynamic bodyweight abdominal exercise that offers a harder progression from the sit-up movement. From a lying position, you bring your arms and legs into a V-position while keeping them straight. This requires balance, full-body coordination, and core endurance.
The primary movers are the upper rectus abdominis and lower rectus abdominis. These help to bring your legs up and keep a stable torso position. Secondary movers include the quadriceps, obliques, and iliopsoas muscles.
Adding V-ups to your ab training routine helps to improve stability, increase core strength, and provide added lower back support.
How To Do
- Find a suitable mat or padded area. Lay down with your back against the ground. Extend your arms over your head with your legs out straight.
- Inhale and engage your core. Exhale and bring your arms and legs together to form a V-shape. Aim to touch your hands and feet at the top position.
- Keep a neutral head position with your lower back against the ground.
- Inhale and lower back to the start position under control without letting your arms and legs touch the ground.
Tips
- Maintain a straight arm and leg position to ensure targeted abdominal focus. Avoid bending them to reach the top position.
- Keep a neutral head position to avoid neck strain and injury.
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20+ |
| Power Training | 3–4 | 1–5 (Explosive) |
Bicycle Crunch
The bicycle crunch is another dynamic abdominal exercise commonly used in conditioning workouts and ab circuits. It uses a simple movement pattern that requires you to cycle your legs while keeping your back on the ground. During this, your core needs to maintain balance and stability as your legs move.
The primary movers are the obliques, upper rectus abdominis, and lower rectus abdominis. They help to keep a straight torso position with your upper back off the floor. The quadriceps, iliopsoas, erector spinae, hip adductors, hip abductors, and serratus anterior perform secondary roles.
Benefits of performing bicycle crunches include better conditioning, improved muscular endurance, and enhanced full-body coordination.
How To Do
- Lay on your back using a suitable mat or padded area. Bring your hands behind your ears with your elbows out to the side.
- Bend both knees to bring your feet off the ground. They should be pointing in front of you.
- Engage your core. Bring your upper body off the ground while keeping your legs in the same position.
- Your lower back should stay on the ground. Maintain a neutral head position.
- Bring one leg towards your chest, allowing your opposite elbow to meet it. At the same time, straighten your other leg in the opposite direction.
- Rotate to the other side using the opposite leg and arm.
- Maintain a controlled breathing pattern throughout.
Tips
- Keep your hands behind your ears. Avoid bringing them away to maintain the correct head support.
- Keep your core engaged to maintain a straight torso position. Avoid twisting your torso to the sides excessively.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 2–5 | 6–8 (per side) |
| Hypertrophy | 2–6 | 10–12 (per side) |
| Endurance Training | 2–4 | 15–20 (per side) |
| Power Training | 2–5 | 4–6 (per side) (Explosive) |
Burpee
The burpee is a dynamic, full-body conditioning exercise that’s simple to perform and provides a bodyweight cardio challenge. It uses a hybrid squat–plank movement requiring you to go down into a plank and come back up.
The primary movers are the abdominals, quadriceps, hamstrings, and glutes. They keep a stable body position and help to drive both legs back. The calves, shoulders, and chest muscles perform important secondary roles.
The great thing about burpees is that they can improve muscular endurance, strength, and conditioning at the same time. They also provide a great way to build explosive power using your body weight.
How To Do
- Stand with your feet hip-width apart and arms by your sides.
- Engage your core. Come down into a low squat position. Allow your hips to come back into a seated position as your knees bend.
- Once your hands touch the floor, bring your torso forward so you’re to take your weight. Push both legs back into a high plank position.
- Bring both legs back toward your chest until your feet are next to your hands.
- Bring your hands and torso back up to come out of the low squat position.
Tips
- Allow your hands to gradually contact the ground. Don’t immediately place them flat to avoid potential wrist stress.
- Keep your core engaged at all times while maintaining a controlled breathing pattern. This ensures a stable exercise position.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 6–8 |
| Hypertrophy | 3–4 | 10–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 3–5 | 4–6 (Explosive) |
Plank Jack
Plank jacks are a hybrid plank-jumping jack exercise that offers a dynamic abdominal challenge. You start in a plank position before bringing both feet out to the sides. This requires core strength, coordination, and balance to keep a stable torso as your legs move.
The primary movers include the upper rectus abdominis and lower rectus abdominis. Secondary movers include the obliques, erector spinae, anterior deltoids, gluteus muscles, quadriceps, calves, and hip muscles.
Performing plank jacks is a great way to burn calories, increase your heart rate, and improve your core strength.
How To Do
- Assume a tabletop position on a gym mat or a suitable padded area.
- Bring your legs back and come onto the balls of your feet. Your shoulders should be over your hands with a slight elbow bend. This is the high plank position.
- Maintain a straight line from your head to your heels. Your head should be facing the floor.
- Inhale and engage your core. Exhale and jump both feet out to the sides.
- Pause briefly at the maximum side position.
- Inhale and bring them back to the starting point under control.
Tips
- Avoid letting your hips sag down or rise. Maintain core engagement to keep a stable hold position.
- Use the help of a mirror or exercise partner to check for the correct technique. Stop and reassess your form when needed.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 2–5 | 10–12 |
| Hypertrophy | 2–6 | 12–15 |
| Endurance Training | 2–4 | 20–30 |
| Power Training | 2–5 | 8–10 (Explosive) |
Dynamic Plank
The dynamic plank combines the elbow plank and high plank into one movement. This gives you a great hybrid plank exercise that requires core strength to maintain a straight body position.
The primary movers are the upper rectus abdominis and lower rectus abdominis. The obliques, erector spinae, anterior deltoids, and upper chest perform secondary roles.
The benefits of performing the dynamic plank include increased core strength, better mobility, and enhanced cardiovascular fitness.
How To Do
- Assume an elbow plank position on an exercise mat or padded area.
- There should be a straight line from your head to your heels. Your shoulders should be over your elbows with your hands pointing forward.
- Engage your core. Extend your right elbow until nearly straight. Then, extend your left elbow to come into the high plank position.
- Bring your right elbow down again to the starting position. Follow the same movement with your left elbow.
Tips
- Avoid rotating your torso as you switch positions. Keep your core engaged to maintain exercise focus.
- Come onto your elbows and hands gradually. This helps to prevent possible injuries from repeated contact.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 2–5 | 20–30 seconds |
| Hypertrophy | 2–6 | 30–45 seconds |
| Endurance Training | 2–4 | 45–60 seconds |
| Power Training | 2–5 | 15–20 seconds |
Flutter Kick
The flutter kick is a dynamic core/lower body exercise that is simple to learn and perform. With your back against the ground and torso raised, you alternate your legs in the air.
This builds core strength, balance, and muscular endurance. It’s also a fun exercise that’s suitable for all ability levels.
The primary movers include the upper rectus abdominis and lower rectus abdominis. The quadriceps, obliques, and erector spinae perform secondary roles.
How To Do
- Find a suitable padded area or exercise mat. Lie on your back with your arms by your sides and your legs extended.
- Engage your core. With both legs together, bring them off the ground around six inches.
- Lift your right leg while lowering your left leg. Both legs should stay straight.
- Alternate leg positions in a fluttering motion.
- Make sure your movements are dynamic but controlled.
- Perform for the stated duration.
Tips
- Keep your back and head against the floor while your legs move. This is the correct exercise position.
- Maintain a controlled breathing pattern throughout. Avoid holding your breath at any point.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 10–15 |
| Hypertrophy | 3–4 | 12–20 |
| Endurance Training | 3–4 | 20–30 |
| Power Training | 3–5 | 3-5 (Explosive) |
Best Calisthenics Abs Workout Routine
This workout is an excellent example of a calisthenics abs routine. The main focus is on building core strength while improving cardiovascular fitness and conditioning.
Exercise | Sets | Reps | Duration | Rest (between sets) |
|---|---|---|---|---|
| V-Ups | 3–4 sets | 8–10 reps | 60–90 Seconds | |
| Burpees | 3–4 sets | 8–10 reps | 60–90 seconds | |
| Sit-Ups | 3–4 sets | 8–10 reps | 60–90 Seconds | |
| Plank Jacks | 3–4 sets | 30–60 Seconds | 60–90 Seconds | |
| Mountain Climbers | 3–4 sets | 30–60 Seconds | 60–90 Seconds |
Anatomy Of The Abs
The abdominals are located between the ribcage and pelvis at the front of the body. They’re made up of five pairs of muscles.
Three of them are flat muscles that stack on top of each other towards the sides of your abdomen. The other two are located vertically toward the middle of the body.
- Rectus Abdominis — These run down either side of your abdomen from your ribs to your pelvis. They hold your internal organs in place and ensure movement stability. They form bumps commonly referred to as a six-pack.
- Pyramidalis — This is a less well-known small abdominal muscle in the shape of a triangle. It sits in front of your rectus abdominis.
- Transverse Abdominis — These are the deepest of the flat muscles that sit on top of your internal obliques. They help to stabilize your trunk and maintain intra-abdominal pressure.
- Internal Obliques — These sit on top of the external obliques inside of your hip bones. These are thin muscles that help your trunk to twist and turn.
- External Obliques — These are located on either side of your rectus abdominis muscles and are the largest of the flat muscles. They allow your trunk to twist from side to side.
Your abdominals have several important functions. They hold your internal organs in place and support your body during movement. Alongside this, they help to maintain intra-abdominal pressure, aid posture, and provide core support.
Upper Rectus Abdominis
Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.
Lower Rectus Abdominis
Muscles located below your upper abs and above your public bone between your ribs.
Obliques
Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.
Benefits Of Calisthenic Ab Workouts
As a versatile form of exercise, the benefits of calisthenics are wide-ranging. These are the main ones to consider when performing the calisthenic ab workouts above.
Improve Body Composition And Appearance
The abdominal muscles are at the front of the body between the ribs and pelvis. They make up a large proportion of your torso appearance.
Dedicated ab training helps to improve abdominal function and strength, and improve body composition. It also burns calories and can reduce excess body weight associated with many cardiovascular conditions. These include chronic conditions such as obesity and diabetes.
With this, using the exercises above can provide a good training stimulus to improve abdominal appearance and build a six-pack. This is great for appearance-related sports such as bodybuilding and physique competitions.
Reduced Lower Back Pain
Lower back pain is a prevalent issue throughout society. It’s estimated that it affected 619 million people in 2020. This can cause reduced function, mobility, and poor quality of life.
The abdominals make up a large part of the core which helps to control posture during movement and exercise. Better posture means that force and pressure are distributed more evenly across the body. This helps to take pressure off the lower back region and reduce injury risk.
With this, dedicated calisthenic ab training can be a great way to reduce the prevalence of lower back pain.
In a study looking at general core exercises, researchers found improvements in lower back pain. This was when combined with glute strengthening and flexibility work. Calisthenics core exercises would be expected to fall under a similar category of training.
Improves Aspects Of Sports Performance
Your core is important for exercise and activity. It helps to maintain a stable body position during limb movement. This can help to improve force transfer from your lower to upper body.
Better core strength and stability with dedicated calisthenic abdominal training can improve aspects of performance. These include balance, change of direction, and coordination. These may improve sports performance.
Dedicated abdominal training may improve core function and aspects of sports performance. However, research into the specific role and influence of core strength on performance is still mixed.
Expert Training Tips
- Ensure Exercise Variety — The abdominals are made up of multiple muscle groups. Sufficiently working each of them requires a well-organized abdominal routine. Think about your primary movers and organize your abdominal training accordingly.
- Focus On Your Mind-Muscle Connection — This refers to how much you think about the muscle you’re working. Think about engaging your abdominals in the exercises above to improve muscular hypertrophy.
- Ensure Good Technique — The technique cues provided ensure targeted muscle focus and reduced injury risk. Make sure to use them to get the most out of each exercise.
- Perform An Effective Warm-Up — Warm-ups are designed to increase the body’s readiness to exercise and reduce potential injury risk. Start with aerobic exercise and perform suitable dynamic stretches such as torso rotations and leg swings.
- Manage Your Rest And Recovery — Bodyweight training requires adequate rest and recovery when performed correctly. Ensure at least 48 hours between abdominal sessions if possible.
Conclusion
The abdominal muscles make up a large proportion of the core musculature. Therefore, dedicated abdominal training should be an important aspect of your resistance exercise routine.
The calisthenics exercises above are great ways to target each of your main ab exercises using only your body weight. Each is easy to perform and requires no equipment.
Now that you know more about calisthenics training, add these ab exercises to your workout and see how you do!
Frequently Asked Questions
You can build abs using several training methods. These include weighted training, general movement against resistance, and calisthenics. Choose the appropriate one based on your preferences and goals.
Performing 10-minute ab workouts can help to build abdominals as long as sufficient volume is performed. You can use multiple 10-minute ab workout routines spread throughout the day to hit enough volume.
Calisthenics uses a combination of isometric and dynamic bodyweight exercises. These require energy to perform the correct exercise movements. Therefore, calisthenics can be used to reduce caloric intake and belly fat with a negative energy balance.
Calisthenic ab workouts can be done every day if desired. However, this won’t ensure sufficient rest and recovery periods. If you do perform them daily, try to spread your sets throughout the day to reduce the chances of fatigue.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Chris Marshall, MSc, PT Personal Trainer
