Do this Calisthenics Core Workout without Equipment for Sixpack Abs

What's up, guys?

It's Bas here from Calisthenics Family.

This video is for

people that want to do a short

but effective core workout routine without any equipment.

you can do, just follow along with me

in order

to get a strong core and work on your six pack abs.

With this routine, we will work

the whole abdominal region, and we will do

to get the best results possible.

I've already scheduled this workout

into a calisthenics family

workout app, so definitely check that out.

We will do

that will take up about

So, are you ready?

Let's get started.

And make sure to follow this routine

all the way

to the end to discover

Okay, guys.

So the first exercise

So for this, we need only a towel.

We're going to lie on our back. From here.

We're going to put our hands next to our hips.

We're going to make sure that our shoulders

are off the ground by keeping our chin close to a chest.

I'm going to extend our legs.

And from here,

we're going to use our hip flexors and lower ab muscles

to raise our legs, go

down, stay just above the ground

with your feet, and then repeat this motion.

Okay, So we're going to do ten rep for this.

So are you ready?

Let's get started.

So lie down from here.

Nice and controlled.

Make sure you don't hollow your lower back

Two more. Come on.

Last one.

Okay, so that was the first exercise.

We're going to take some rest now

and then we're going to move on to the next exercise,

This is a static movement that trains the entire core.

So for this movement, what you're going to do

is we're going to lie again on our back.

We're going to get our shoulders off the ground

by getting our chin towards the chest.

we’re going to raise our arms overhead,

kick our feet up in the air,

and then we're going to lower our legs

up until a point where we feel that our lower back is arching,

if your lower back is arching, you've gone too far.

So you want to get up a little bit more

and you want to keep this static position

and you should feel it in your core.

Okay, so we're going to do this exercise

for 30 seconds.

So are you ready?

Let's lie down.

Chin towards the chest,

arms overhead. From here

Lower yourself down. Okay.

Here we go.

Ten more, come on.

Okay, so those were the hollow body holds

And the next exercise that we're going to do

Okay, guys.

So for the v-ups

what you want to do is

we want to get back to that hollow body position

from here.

Go up and down.

Try to keep your leg straight.

And really focus on that core compression.

So we're going to do eight reps of this.

So, are you ready?

Let's get down.

Raise your feet off the ground.

Let's go.

last one

Okay, so that was eight reps.

Now we're going to do

So let me

explain this exercise, because it's quite complicated.

So we're going to put our feet on the floor,

also our hands as well, straight arms.

I'm going to lift my left foot

and I'm going to kick it through

to the side where my right hand was.

And I'm going to come back

and I'm going to do the same with the other side.

So right foot, kick through and back.

So we're going to repeat this for 12 to 16 reps.

So try to do it controlled.

Are you ready?

Get into position and let's go

Four more.

Last one.

So those were the kick throughs.

Now let's take some rest

and then we'll go to the next

exercise,

So let me explain the exercise.

So for the heel touches, side to side,

I'm going to lay on the back once more.

I'm going to put our feet flat on the ground

a little bit, further away from the glutes,

going to get the shoulders off the ground.

I'm going to move side to side

to really target those obliques.

Okay.

So we're going to do 20 reps.

Every side is one rep.

So let's get it. Get into position.

And here we go.

halfway there.

Okay, so those were 20 reps.

Now, for the next exercise we're going to do.

So for this exercise,

the Russian twist, we're targeting the obliques.

So we're going to get into a V position.

I'm going to put our hands, we're going to twist

all the way to the side, go back

and then also to the other side.

It's really important that you try to reach far,

so you really twist your body.

Okay, we're going to do 20 reps, so let's get started.

Sit down.

Halfway.

Okay, so those were two obliques.

Now we're going to put.

I'm going to do another exercise that targets

more the core,

Okay guys, so take some rest

while I'll explain the next exercise.

So for the elevated tuck ups,

we're going to put our lower arms into the floor,

Keep our chest high, feett extended. From here.

We're going to bring our knees

to our chest as far as possible in the flow

and control motion and then kick back.

We're going to do this on both sides.

We're going to do 12 reps in total.

So are you ready? Let's go.

Elbows in the floor.

two more.

Last one.

So now we’re going to the final exercise

first, take some rest.

And the final

So for the plank, what we want to do

is want to put our lower arm into the ground. From here,

we want to make sure

that the elbow is beneath the shoulder.

Then we want to extend the legs.

tense our glutes.

Suck in our bellybutton and hold this position.

Okay, so we're going to do this

exercise for 30 seconds.

It’s the final exercise.

Let's get into the position.

tense everything up.

And here we go.

Come on, 15 seconds more.

Hold it.

And that's it.

Well done.

Okay, guys.

So this was the complete work out.

This core routine has every element in it

Make sure to do

to get a really effective workout in.

You can also check out this workout

in the Calisthenics Family workout app

so you can keep track of

your progress and do it anywhere you want.

We also have a lot of other

routines and workout plans that you can follow

in the app to build strength, gain muscle mass,

improve your mobility, and learn calisthenics skills.

So make sure

to check out our app in the Google Play or app store

and download it for free.

Lastly, let's get into

This week we will give away one set of calisthenics,

family wrist wraps, which are a must have for

when starting calisthenics.

after publishing this video.

The winner will be announced in next week's video.

This is what we gave away in last week's video,

and a winner will appear right here in the screen.

Congrats.

Okay, guys, let me know

Don't forget to like, subscribe

and put your notifications on so you won't miss the

giveaway winner.

And I'll see you next week.

Peace out.