Calisthenics Core & Six-pack Abs Routine (Beginner & Advanced)

do you want to get a real strong core

and build six-pack abs then

keep watching this video because today i

will show you my favorite exercises with

bodyweight only

and the bars to build a strong core so

let's do this

[Music]

all right guys so today we are at the

east side of our country at the beach

side of the netherlands

we are on a little vacation with our

family um

so we're having a good time here but we

also have to train of course and that's

why we found this little calisthenics

park over here

and that is also of course the best part

of calisthenics you can just find a park

and do your workouts anywhere at any

time so today i have my core workout

and today i will show you my top

favorite exercise to get a quick and

effective workout in so today we will do

six exercises and work our core in

different

parts so we focus on our upper abs our

lower apps the side apps

and also the lower back which is all key

and essential in calisthenics and to get

a strong core

and build six-pack abs so we're gonna

focus on different

aspects of our core today and we also

start with

relatively hard exercises first with low

reps and from there we build the reps up

and get more volume in in this way we

build a strong core

but also get our hypertrophy rep range

in so we build a six pack

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califam for 36 discount so let's get

started with the first exercise which is

already the hardest exercise with low

reps

the dragonflags

[Music]

all right so the dragon flag is in my

opinion the best

exercise to get a strong core you

basically target your complete core your

abs

and your lower back and also your your

obliques so with this exercise you're

going to lay down on a bench or on the

floor

you grab a low bar and from there you

bring your body up

make sure to squeeze your hips forward

contract your glutes

and abs straight out your legs

completely and from there

lower down and try to make six

repetitions

if you cannot do six repetitions then

you have to decrease the intensity of

the exercise by doing

for example a one lakh dragonfly or a

tucked dragonflag

but make sure to get at least six

repetitions in

for four sets so now let's move on to

the second exercise which is also an

incredible exercise to build your

six-pack and your core strength

the toes through bars

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so the toes to bar specifically targets

on the lower part of the abs which is

mostly the hardest

part to get visible because we tend to

carry most of our fat in the lower side

of her belly so this exercise is really

good to target the lower part of your

abs

so you basically need to find a bar make

sure that you are able to completely

hang

out and from there raise your feet

towards the bar

by not using any momentum so don't swing

keep your toes in front and from there

bring your toes to the bar

and try to get at least six repetitions

in

if this is too hard you can also do leg

raises and bring your

legs in a 90 degree angle with your hips

so try to do six repetitions of this

exercise

also for four sets and then we're gonna

move on to the third exercise

which is the circular leg raise

[Music]

alright so now we get to the third

exercise and from now we're gonna

increase the repetitions from six reps

to

eight to ten repetitions so with this

exercise the circular leg raise we

specifically

target the obliques which is the side

part of your abs

with this exercise we need a high bar

again you can basically use the same bar

as with the toes to bar from here we're

gonna start in a dead hang position

again and first we're gonna bring our

feet to the left side and then do a leg

raise

as high as possible make a circle

and bring your feet to the right side

and come back down

as controlled as possible that's one

repetition

from there we're gonna do eight

repetitions in total

when this variation is too hard with

straight legs you can also do this

exercise with

your knees tucked in and do tucked

circular leg

raises but make sure to bring your knees

as high as possible

when you make the rotation also eight to

ten repetitions for four sets

and then we're gonna move on to the

fourth exercise

which is the parallel bar knee raise

all right with this exercise we're gonna

focus on the lower part of our abs again

but also our upper abs

and with this exercise we need parallel

bars and this makes the exercise a

little easier

but also enables us to create a better

range of motion with the exercise

therefore we're going to do more reps 10

repetitions

but we're going to bring our knees or

legs as high as possible

so we're already actually working

towards an l-sit

or maybe a v-sit so we're gonna start in

a

dip position bring your shoulders down

to create space between your shoulders

and head and bring your feet forward so

you can see your feet at any time during

the exercise

and from there we're gonna bring our

legs as high

as possible maybe hold for one second

and then go down do this for 10

repetitions

and if this is too hard you can also do

the tucked variation

so bring your knees in all the way to

your chest

as controlled as possible and then go

down

so by now your abs especially your lower

part of your abs

should be completely fatigued right now

because we mainly focus

on the lower abs and also the obliques

so now we're gonna focus

on the lower back which is also an

essential part of your core

so the fifth exercise that we're gonna

do are reverse

leg raises

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so in my opinion this exercise the

reverse leg raise is the best exercise

to get a strong

lower back with this exercise you need

to find an elevation like a bench

so when starting this exercise make sure

that you bring your hips on the edge of

the bench that's really important

and from there grab the bench with your

hands and bring your

knees away from your body until you

straighten out your legs

completely one big mistake is that you

arch

your back too much so don't bring your

feet up

in the air but really try to lengthen

your body instead of arching

your body this way we prevent injuries

and target your lower back

in the right way so this exercise is

pretty doable

at any level so that's why we're doing

multiple reps

so when you're doing 10 to 15 or maybe

20 repetitions then you will really feel

this exercise and target your lower back

so try to do four sets of 15 to 20

repetitions

all right and the last exercise is the

butterfly pulse

this exercise is also a coordination

exercise

this is such a funny exercise as well it

targets your lower back again

but also your shoulder mobility so we're

gonna start on the floor

and basically you're gonna bring one

hand

and one leg the opposite leg on the

floor and

bring your elbows and knees towards each

other

while staying in the right position

[Music]

try to do this for 10 repetitions on

each side

and when this is too hard you can also

do a regression of the exercise

by doing this exercise on your knees

also focus on straightening out your

legs

instead of arching your legs all right

so these were the six exercises to get a

strong core and build your abs and that

is the exact workout which i'm about to

do

right now so i hope you're gonna follow

along with me try this workout

i hope this was helpful and yeah that's

it for this video

if you need help with your training

bring your training to the next level

maybe learn some cool calisthenics

skills like the handstand muscle up

human flex or just get stronger in

general

build a strong physique with bodyweight

training and check out our programs and

plans in the links

down below we also have some free

training guides

and workouts that you also can download

down below and don't forget

if you need any supplements or clothing

then check out

my protein and use our code califam for

36

discount on your order so guys that's it

for this video

thanks for watching subscribe for more

videos and i'll see you

next week peace out

[Music]

you