An inexpensive way to maintain your physique
Calisthenics or bodyweight exercises are great for people that don't have equipment at home to workout with. These exercises should not be the focus of your workout plan but more to supplement your weight lifting workout. Bodyweight may be too much weight to use for some which makes it hard for some to complete these exercises. If this is the case, we recommend you purchase exercise bands.
Train like an athlete with these exercises
Core strength should be the goal of any resistance trainer or athlete. It helps with overall balance and agility while providing extra strength during later sets (since abdominal muscles are used in almost every compound exercise). The most common questions with regards to improving your core strength is:
What is the best core strength exercise?
Typically compound exercises which require the most muscle recruitment (adominals included) will be the best. Ie. Clean and Jerk. However, core strength exercises are often performed at the end of strenous compound movements and can include great twisting movements like the high to low woodchoppers, or other medicine ball throwing type exercises.
|Picture||Name of Calisthenics Exercise|
|Twisting Crunches |
Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support. Now slowly lift your torso in a diagonal fas...
|Crunches Crunches are taught many different ways, but there is a consistant element. Start with lying on your back with your knees at a ninety degree angle and your hands by your side or b...|
|Weighted Cable Ball Crunch Start by leaning backward on the ball and grabbing a cable. Now with your body firmly planted on the ground for support, raise the weight and complete a crunch (as shown). Breath...|
|Ball Crunches Lie back on a big ball with your shoulder blades on the ball, with your hips level with the ball slowly roll up contracting your abs (as shown). Slowly return to the starting posi...|
|Side Bridge Start by lying on a mat with your legs straight out. Turn sideways holding your body up with one bent arm parallel to the floor. Keep your abs tight until 30-60 seconds. A great...|
|Ball Rollout Start with the ball infront of you and with your hands on the ball. Now lower your body by rolling the ball out keeping your abs tight and as stabilizers so you dont fall. Once y...|
|Pelvic Thrust Start by lying down on a mat and raising your legs to 90 degrees. Now with your arms at your side raise your pelvis up while trying to keep your legs perfectly vertical. This is ...|
|Abdominal Barbell Rollouts To begin Abdominal Barbell Rollouts kneel in a pushup position with your hands shoulder width (or wider) on a barbell. With your arms almost locked out on the bar push the bar ahe...|
|V-Up Start the V-Up by lying flat on a mat and then raise both your legs and arms together while keeping them as straight as possible. Keep your lower back as straight as possible as w...|
|Jack Knives This exercise can be performed with your knees bent or kept straight. Lie on the ground (beginner) or a bench (advanced) with your lower body not on the bench. Complete a crunch ...|
|Air Bike Start with your back flat on the ground. Now raise your opposite arm and leg together (as shown). Repeat side to side until a complete set is finished.|
|Medicine Ball Chest Pushups Begin this the medicine ball pushups by lying face down in a pushup position with your butt parallel to the floor. Now try to use one hand to grasp the medicine ball and then the o...|
|Double Medicine Ball Pushups This alternate chest pushup exercise can be performed by having two medicine balls in each hand in a pushup position. With your hips flat with your body (see picture) lower your u...|
|Ball Knee Crunches Start with your body cradled over the ball and then roll your body out with your hands. Have your knees (or feet to make it harder) on the ball. Now bring the ball in using your ...|
|Abdominal Dragon Flags Begin abdominal dragon flags by lying down on a bench as shown with your arms above your head holding onto the bench. Now bring your entire lower body up towards the ceiling until ...|
|Ball Side Crunches or Bends Start by draping yourself over the ball front first. Then slowly staggar your legs front to back as shown while putting your obliques on the ball and trying to put your hands over...|
|Help with Different Exercises||Hello, I am 16 and I just started lifting. I'm 125 pounds and I do a lot of BMX and Downhill mountain biking. I currently have an "ab roller" which I can comfortably do 30 extensions with knees, and I have a 15, 20, and 25 pound dumbell. With th...|
|Hockey Training Exercises||I'm sure you are all wondering what are the best exercises for hockey? Well, hockey is mostly lower body power and speed and upperbody flexibility. Focus on: Quick Powerful Movements such as: Deadlifts, Squats, Dumbbell Squats, Push Pres...|
|My injury recovery + mobility and fitness training||Hi, I’m new to the forum. What better way to introduce myself than to run through my current exercise routine so you guys know what I’m doing with exercise. Daily stuff: Bicep curls, bench press, Indian club work (focussing on shoulders and core...|
|Core Strength Training and Sports||Looking for an edge to beat someone to the ball or hit that ball a little further? Look no further. Core Strength training is your ticket. Training your abdominal section is an excellent way to achieve balance, power and strength in whatever sport...|