Just like any other muscle, you need to train the abs directly if you want to see results. Even if you already have abs, direct ab work will result in better definition and a stronger core overall. Not to mention, many of the more advanced calisthenics movements that you may want to do in the future will require high levels of core strength.
In this guide, we will go over the best calisthenics ab workout for a strong and chiseled core. On top of that, we will also go over some other calisthenic ab exercises that you can include in your routine as well.
Calisthenics Ab Workout: Exercise By Exercise
Our calisthenics abs workout will target your abs as well as your entire core overall. You can do most of these without any equipment, but you may benefit from having some basic calisthenics equipment for added versatility.
Hanging Knee Raises
The first exercise is hanging knee raises, which are an effective way to target the lower abs. This exercise requires a pull-up bar or other sturdy overhead bar to perform. It can be very to allow your hip flexors to take over so make sure that you are focusing on contracting your lower abs.
3 x 10-12 reps
How to Do Hanging Knee Raises:
Find a pull-up bar or other sturdy overhead bar and grasp it with your hands shoulder-width apart.
Let your body hang down with your legs straight.
Bend your knees and raise them towards your chest, contracting your abs.
Slowly lower your legs back down to the starting position.
Repeat for reps.
Plank
Planks are a classic exercise that effectively targets the entire core. This exercise can be done on the floor or using a mat for added comfort. Once you can hold a solid plank for minutes at a time, consider adding weight to make it even more challenging.
3 x 30-60 seconds
How to Do Plank:
Get into a push-up position on the floor or a mat.
Lower your forearms to the ground so that your elbows are aligned with your shoulders.
Keep your body in a straight line from your head to your heels.
Hold the position for the desired time.
Bicycle Crunches
This exercise targets the entire core, with emphasis on the obliques. The obliques are the muscle that resembles fish gills just under your ribs. Developed obliques will give your core an extra level of msucularity.
3 x 12-15 reps per side
How to Do Bicycle Crunches:
Lie on your back on the floor or a mat with your hands behind your head.
Bring your knees toward your chest and lift your shoulder blades off the ground.
Straighten your right leg while twisting your upper body to bring your left elbow towards your right knee.
Switch sides by straightening your left leg and twisting your upper body to bring your right elbow towards your left knee.
Continue alternating sides for reps.
Leg Raises
This exercise targets the lower abs and can be performed on the floor or using a mat for added comfort. Mastering the leg raise is the first step in doing many of the more advanced calisthenics ab exercises.
3 x 10-12 reps
How to Do Leg Raises:
Lie on your back on the floor or a mat with your legs straight and your hands under your lower back for support.
Keeping your legs straight, lift them towards the ceiling until they are perpendicular to the ground.
Slowly lower your legs back down to the starting position, stopping just before they touch the ground.
Repeat for reps.
Russian Twists
Russian twists are a great exercise to target the obliques and the entire core.
3 x 12-15 reps per side
How to Do Russian Twists:
Sit on the ground or a mat with your knees bent and your feet flat on the floor.
Lean back slightly and lift your feet off the ground, balancing on your sit bones.
Hold your hands together in front of your chest.
Twist your torso to the right, touching your hands to the ground beside your right hip.
Twist your torso to the left, touching your hands to the ground beside your left hip.
Continue alternating sides for reps.
The Full Calisthenic Abs Workout
Now that you know how to do each exercise, we can put it all together and do the full routine. This routine can be done once or twice a week or even be incorporated into your regular calisthenics routine. As with any workout, you should listen to your body and warm up before you get started.
Hanging knee raises: 3 x 10-12 reps
Plank: 3 x 30-60 seconds
Bicycle crunches: 3 x 12-15 reps per side
Leg raises: 3 x 10-12 reps
Russian twists: 3 x 12-15 reps per side
More Exercises For Your Calisthenics Ab Workout
The routine we have laid it out is very balanced and will target your entire core. However, there are tons of other ab exercises that you can do as well. Depending on your level of experience or available calisthenics equipment, you could consider using some of these in your routine as well.
Hollow Body Hold
The hollow body hold is an isometric exercise that targets the entire core, improving stability and body control.
How to Do Hollow Body Hold:
Lie on your back on the floor or a mat with your legs straight and your arms extended overhead.
Lift your shoulder blades and legs off the ground, keeping your lower back pressed firmly against the floor.
Hold your arms and legs at about a 45-degree angle from the ground, maintaining a “hollow” position.
Hold the position for the desired time.
L-Sit
The L-sit is a challenging isometric exercise that targets the abs, hip flexors, and shoulders. This exercise requires a pair of parallettes or parallel bars.
How to Do L-Sit:
Place two parallettes or parallel bars shoulder-width apart.
Sit between the bars and grip them with your hands.
Press down on the bars to lift your body off the ground, keeping your legs straight and together.
Hold your body in an “L” shape, with your legs parallel to the ground.
Hold the position for the desired time.
Dragon Flags
Dragon flags are an advanced exercise that targets the entire core, with an emphasis on the lower abs.
How to Do Dragon Flags:
Lie on a flat bench with your head hanging off the edge and hold onto the bench behind your head for support.
Raise your legs, hips, and lower back off the bench until your body is in a straight line, perpendicular to the bench.
Slowly lower your body back down to the bench, maintaining a straight line and keeping your shoulders and upper back in contact with the bench.
Repeat for reps.
Front Lever
The front lever is an advanced calisthenics exercise that targets the entire core, back, and shoulders. This exercise requires a pull-up bar or other sturdy overhead bar.
How to Do Front Lever:
Grasp a pull-up bar or other sturdy overhead bar with your hands shoulder-width apart.
Tuck your knees into your chest and begin to lean back, raising your legs and hips until your body is parallel to the ground.
Keep your arms straight and your body in a straight line from your head to your toes.
Hold the position for the desired time.
Can You Get Abs From Calisthenics?
Due to the nature of calisthenics training, you will be heavily working your core during every workout. Even if you look at some of the most basic exercises like the pull-up, dip, and push-up, they all require high levels of core activation.
This only compounds as you get into more advanced calisthenics. Movements like the handstand, planche, or level all require elite levels of ab strength.
On top of all of that, there are plenty of ways you can isolate your core using just your body weight if you want to speed up your progression.
Final Thoughts
If you are a dedicated calisthenics athlete, you will already be getting lots of core activation throughout your regular compound exercises. But if you want to speed up progress on some of the more advanced movements, some direct ab work can go a long way.
Even if you are not fully dedicated to calisthenics, doing a basic calisthenics core workout will only benefit your training.
Check Out Our Other Calisthenic Guides
FAQs
What is the best calisthenics exercises for abs?
Knee Raises
Leg Raises
Crunches
Does calisthenics lose body fat?
Daniel Mesa, CPT, is a trusted fitness expert and founder of FitDominium. With his extensive experience and commitment to helping others, Daniel is the go-to source for reliable fitness advice and recommendations.
