Do this 5 minute Calisthenics Core Routine Everyday!

Hey guys, it’s Michael here from Calisthenics Family

So if you want to learn calisthenics skills

such as the l-sit,

handstand

backlever, human flag

or even the planche

you don’t need visible abs,

but an insanely strong core.

You should certainly NOT do the standard ab exercises

we all know from the gym.

but instead you should do isometric core exercises

to build real core strength.

This daily core routine will help you to improve core strength

and program the right body positions for these calisthenics skills into your system.

With each exercise I will give an easier variation if the regular exercise is yet to hard

so that the routine is doable enough that you can consistently do it every single day.

Because the more you practice this, the faster you’ll get stronger in these movements.

So let’s get started and make sure to complete the workout with me

to discover our weekly give-away at the end of the video

So we will do 5 exercises for 45 seconds on and 15 seconds rest.

The first exercise is the isometric core compression which will help to improve your l-sit.

We only need the floor, so let's get started!

So we're going to sit down

and basically, place our hands on the floor

and we lift our legs up

and hold this position for 45 seconds.

So let's get started in 3,

2,

1,

And let's go!

To make this exercise easier, you can tuck your knees in!

Watch your breathing

slow and controlled

halfway

make sure to point your toes

and keep straight legs

10 seconds left

Let's get to the next exercise

which is the straight arm side plank

This exercise will work your human flag

but also your obliques

and your scapula shoulder strength.

Alright, so place one hand on the floor

stand on your feet

and push your hips forward

so your body is straight from head to toe.

Make sure you press into the floor

so your shoulder won't sag in

but push the floor away

next up is the other side, left hand

just loose up a little bit

and let's go to the other side

same thing, hands on the floor

stand on your feet and push your hips forward

completely straight line, let's go!

So the next exercise is going to be

the Hollow Body Hold

This exercise will work the lower portion of your rectus abdominus

but also helps with your handstand and frontlever

Make sure to bring your legs in the air

and hands in the air

make sure that your lower back is always in contact with the floor

So let's get started in 3,

2,

1,

and go!

make sure to contract your upper abs as well

bring your shoulders from the floor

and keep holding this!

this one is very hard,

but defenitely get's the job done!

Let's move on the the last one

and that is the Superman Hold

Which will work and help with your

Backlever and Planche

but also of course works your lower back strength.

We are going to lay down on our belly.

We extend our body and lift our arms and legs up

Let's go. 3, 2, 1 and hold!

Alright, that’s it guys.

A proper 5 minute core routine that actually works to get a stronger core.

Thanks for following this workout with me.

So try to do this workout every single day for optimal results.

I like to do this workout first thing in the morning

or after my regular training session.

So like I said in the beginning, let’s get into this weeks give-away.

This week we give away 2 pair Calisthenics Family Wrist Wraps

so once you get to handstand training

your wrist feel save and more stable during your practice.

So how to win?

because the winner will be announced in next weeks video.

We will randomly pick a comment,

so the more you comment the more chances to win!

For more effective workouts just like this,

we have multiple free ebooks with workouts for any goal.

Checkout the first link in the description.

And If you really want to take your workouts to the next level,

and unlock calisthenics skills like I mentioned

such as the l-sit

handstand

backlever

human flag

make sure to have a look at our Full Journey Workout Plan.

This is a long term plan where we teach you these skills step-by-step

while getting in the best shape of your life.

Checkout the link in the description.

And last but not least

Like we mentioned last week,

we are close to finishing off our Calisthenics Family Workout App

with all our programs included and much more routines like these

So if you want to stay up to date

and be the first that gets access to this app.

Sign up to our mailing list down below, to be notified

Thanks for watching, make sure to like and subscribe

and I’ll see you in the next weeks video, peace out!