Core Calisthenics Workout Exercises

All Exercises -> Core

(15) - Isolation (7) - Compound (1) - Dumbbell (3) - Barbell (3) - Cable (7) - Ball (16) - Calisthenics

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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.

Exercises

PictureName of Calisthenics Exercise
Twisting CrunchesTwisting 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...
CrunchesCrunches 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 CrunchWeighted 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 CrunchesBall 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 BridgeSide 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 RolloutBall 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 ThrustPelvic 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 RolloutsAbdominal 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-UpV-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 KnivesJack 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 BikeAir 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.

Spotter Informat...
Medicine Ball Chest PushupsMedicine 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 PushupsDouble 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 CrunchesBall 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 FlagsAbdominal 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 BendsBall 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...

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