DO THIS Simple 10 Minute Core Workout For Building ABS

what's up guys it's michael here from

calisthenics family and in this video

i'm going to show you a

core routine to strengthen your core but

also to get

six-pack abs so let's get this video

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started

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all right guys so welcome to today's

video so today we're gonna work

our core so um when training

calisthenics when working towards more

advanced skills it's really important to

have

a strong core but also if you want to

get a six-pack ab

then it's also really important that you

don't only do like the basic

exercise that you see often people do in

the gym

like all the dynamic exercises for

example these sit tips or your leg raise

but also work your static

core exercises so that is what we're

gonna focus on today

and i personally also do this exact

routine it's like a small workout

routine

before every single workout to warm up

for my

actual workouts that i'm gonna do for

example when i'm working the front lever

or the planche human flex then it's

really important that

also you warm up your core properly and

this is called

like a positioning drill exercise or

routine

so that is basically what i'm gonna show

today but you can also use this routine

as your

core strengthening routine and also of

course to uh

to create a six-pack because all of

these exercises will work your six-pack

in different

directions so let's get into the routine

you don't need anything we're just gonna

do it on a mat today

all right so it's a really simple

routine only five exercises which works

different directions of the core so that

involves

the abdominal muscles the front side of

your abs then the obliques and also your

lower back

so we're going to do five exercises each

for 45 seconds

um if you can do it for 45 seconds you

can also do a 30 seconds for example

then we have like 15 seconds rest in

between each exercise

so let's get started with the first

exercise and with this

routine you can just follow along with

me so the first exercise

is the plank this is the classic

exercise

really good to work your core your your

abs but also

your lower back and basically to

activate your whole body

so we're gonna do this for 45 seconds so

place your elbows on the floor

and you can point your toes so instead

of standing on your

toes you can like point point your toes

from here posterior pelvic tilt so

hips forward and contract your glutes

and as you can see

protract your scapula alright so let's

do this

45 seconds three two one and go

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make sure to watch your breathing so

breathe regular

all right so that's 45 seconds now we

have 15 seconds

rest but also time to prepare for the

next exercise

which is the side plank so we can go

straight into this one

place your elbow on the floor also point

your toes again

bring your hips up and with this really

important that you protract your scapula

again so don't hang in your shoulder

like this

but push your neck basically away while

pushing into the ground with your elbow

and bring your hips up

so not like this but forward and upwards

so let's hold this 45 seconds let's go

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really focus on squeezing your glutes

forward

the whole time

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all right so that's it 45 seconds done

now we're gonna do of course the other

side so the right

side the right obliques same exercise

same rule so place your elbows on the

floor

point your toes and

bring your hips up squeeze your glutes

and let's go

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all right 10 seconds left come on

one all right

so now let's move on to the third

exercise which is

the bridge so with this exercise we

focus on

our lower back and also like stretching

our

hip flexors which we which is very

beneficial

if you uh start working the front lever

so i would

definitely recommend to do this exercise

first before you do any kind of front

lever work

so first we're gonna

bring our hips up now retract your

scapula

so instead of forward retract the

scapula

push your hips forward and now

move your legs in front point your toes

again

and try to elevate your scapula again so

don't hang like this

but as much up as possible

alright let's hold this 45 seconds let's

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go

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oh

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all right so that was the bridge now we

have 15 seconds rest again

to move on straight to the next exercise

which is the hollow body hold

also a really good exercise for example

if you start handstand work

but also works your core and your abs

so we're gonna lay down and make sure

that your lower back have contact with

the ground

during the whole movement so let's do

this

three two one and go

so this would be the hardest variation

but you can also tuck your knees in

or do it straddle depends on your goal

and also your level so let's hold this

for another 30 seconds

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all right so now let's move on to the

very last exercise which works the lower

back

so we're going to turn around and we're

going to do this superman

hold basically the same exercise as the

hollow body hold but now we're laying

on our belly so with this exercise it's

really important that you don't

over extend your lower back so don't

bring your legs as high as possible

but bring them as close to the floor as

possible

with straight legs point your toes and

use posterior pelvic tilt

in this exercise again so really focus

on

squeezing your glutes and bringing your

hips forward as well

so let's do this 45 seconds and then

we're done

three two one let's go

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so

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all right so guys

here you have it a like a follow along

core workout routine

to really strengthen your core so um

your abs your obliques your lower back

and also to work your six-pack because

i've noticed myself from all the

trainings all the core work that i did

that most of my abs that i managed to

get more visible

was also due to all these core exercises

because guys honestly

i didn't really do much of all the

dynamic exercises

these are also good of course but people

often

neglect these exercises which really

strengthen the course from the inside

and which also makes your core and your

abs

will appear even more so i would advise

you to do this exact routine

before every single workout and even to

warm up your core

but also you can do this a routine like

three rounds

and then have like two minutes of rest

in between the rounds

and do that after a leg workout or a

skill workout or you can do it on your

rest days

and do it like for two to three times

per week

to get most of the results out of this

routine so guys

that's it for today i hope this was

helpful that you can do

and implement this in your own routine

let me know if this was helpful and if

you want me to create more

ab workouts i can also do a dynamic core

routine

if you need more help with your

trainings um we also have

these exercises in our workout routines

and explain them in even more detail

for example in our calisthenics basics

course but also in our full journey

plan so for more information on these

plans make sure

to check the links in the description

and that's it for this video guys

thanks for watching like and subscribe

and i'll see you next week

peace out guys

this course is to let you acquire all

the necessary information about

best fitness which is

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