introduction:
(1) 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.
(2) 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.
(3) 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!
(1) Core compressions:
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.
(2) Straight arm side plank:
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.
(3) Hollow body hold:
the Hollow Body Hold This exercise will work the lower portion of your rectus abdominus but also helps with your handstand and front lever 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 definitely get's the job done!
(4) Superman hold:
Let's move on the the last one and that is the Superman Hold Which will work and help with your Back Lever 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.
(5) Weekly 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!
Free E-books & Workout plans:
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 back lever. 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,
Calisthenics Core Routine:
| Time | Exercise | Description |
|---|---|---|
| 1:00 | Plank | Maintain a straight line from head to heels, engaging your core. |
| 1:00 | Bicycle Crunches | Lie on your back, lift your legs, and alternate bringing your elbow towards the opposite knee. |
| 1:00 | Russian Twists | Sit on the floor, lean back slightly, and twist your torso to touch the ground on each side. |
| 1:00 | Leg Raises | Lie on your back and lift your legs toward the ceiling, then lower them without touching the floor. |
| 1:00 | Mountain Climbers | Assume a plank position and bring your knees toward your chest in a running motion. |
| Total Time: 5:00 minutes |
Core Routine Consultation Advised FAQS:
1. Why is it crucial to comprise a daily calisthenics middle habitual?
Answer: A each day calisthenics center ordinary allows support the muscle groups of your core, such as the abdominals, obliques, and decrease back. This no longer simplest improves your typical stability and balance however also contributes to better posture and reduces the hazard of accidents.
2. What are the important thing exercises on this 5-minute calisthenics core recurring?
Answer: The routine consists of foundational physical games consisting of planks, leg raises, bicycle crunches, mountain climbers, and Russian twists. These exercises goal various muscle groups within the core, offering a complete exercise in a quick time frame.
3. How does a daily core habitual make a contribution to average fitness desires?
Answer: A sturdy middle is essential for diverse bodily activities and may decorate performance in other sporting activities and sports activities. Additionally, a well-developed center contributes to a toned look and helps spinal health, making it a valuable component of typical fitness goals.
4. Can this 5-minute routine be custom designed for one of a kind health tiers?
Answer: Yes, the depth of the routine can be adjusted primarily based on individual fitness levels. Beginners may additionally start with modified versions of physical games, step by step growing depth as they progress. Advanced individuals can add versions or boom the period of each workout for a extra difficult exercising.
5. Is it vital to consult a fitness expert before starting this routine? Answer: While this recurring is typically suitable for maximum individuals, it is advisable to consult with a health expert, specially if you have any pre-existing fitness conditions or issues. They can provide customized recommendation, making sure the ordinary aligns together with your particular desires and dreams.