For some, Calisthenics is a well known form of exercise but for others, this might be the first time you hear of it. Calisthenics is a form of exercise that only uses gravity and body weight, meaning you don't need any equipment. It’s a great way of strength and resistance training and can be done anywhere. Especially during spring and summer, Calisthenics is the perfect workout as it can easily be performed outside. If you’re a lover of yoga and you enjoy working out outside more than anything, we definitely recommend trying out Calisthenics. In this blog, we will guide you through seven Calisthenics poses that help you to increase your core strength.
Calisthenics to gain core strength
No need for a gym membership, equipment or other special workout gear, you simply need your body. And a bit of motivation would come in handy. With Calisthenics, you use your entire body weight to exercise which helps you to gain core strength. Doing specific exercises targeting the core, Calisthenics will help you to define your core muscles and gain more strength. Besides the fact that gaining core strength will help you to define muscles, it will also help you during your Calisthenics workouts as most poses require strength from your core. If you’re looking for a 20 minute beginner Calisthenics workout, we have you covered.
Calisthenics poses targeting your core
Now, let’s talk about Calisthenics poses that specifically target your core. We have gathered the best seven poses that will help you to gain core strength.
1. Hollow Body Hold
Starting off with an intense exercise: the Hollow Body Hold. Lie down on your back on the floor and put your arms and legs straightened in the air. Now, hover both your arms and legs above the ground, without actually touching the ground. Yes, that’s going to burn! Hold this pose for as long as possible and repeat it three times.
Another exercise that is an absolute killer for your abs is the V-hold. As the name of the exercise might suggest, you’re going to place your body into a V-shape. Sit down and lift your legs straightened in the air at a 45 degree angle. If this is too hard for you, you can keep your hands placed on the ground beside you. Again, hold this pose for as long as you can and repeat it three times.
3. Plank Hold
We are sincerely sorry for this one, but it is a must. It’s probably safe to say that we all have a love-hate relationship with the Plank Hold. Arguably the best exercise to gain core strength, but also one of the hardest one to perform. Time has probably never passed this slowly. But you can do this! Hold the Plank position for as long as you can, have a short rest in between and repeat this three times.
4. Superman Hold
The next exercise will make you feel like a true superhero. Start in a plank position with your arms straightened and lift one arm and its opposite leg up in the air. Without switching sides, hold this position for as long as possible. Next, bring your arm and leg down and switch sides. Repeat this three times per side.
5. Ab roller
Even though you don’t necessarily need equipment for Calisthenics, you could use an ab roller to intensify your workout. An ab roller is a small wheel that you roll forwards with your hands. Sit down on your knees and lower your upper body by using the ab roller. This is a great exercise for your entire core! Slowly move up and down and repeat this five times.
6. Back Extension
Keep going, the end of your workout is near. Now that we have worked our abs, it’s time to focus on the back muscles. It’s important to exercise your entire core to gain the most strength. For the Back Extension, lie down on your stomach with your head facing the floor. Extend your arms in front of you and slowly lift your legs and arms. Hold this position for as long as you can and repeat it three times.
7. Cobra Hold
Lastly, we’re going to target the upper back muscles by doing the Cobra Hold. Lie down on your stomach and slowly lift your upper body as far as you can. Keep your legs pressed into the floor. Hold this position for as long as you can and for the last time, repeat it three times.
And… RELAX, you’re done. You have definitely earned a bit of rest now. And don’t forget to hydrate!