Disclosure: This post contains affiliate links. Meaning if you click on a link and make a purchase, I'll earn a small commission at no extra cost to you.
Take a look at some of the old school training that dates back 20, 30, or even 50 years. And you’ll probably find that the average calisthenics ab workout consisted of a sh*t load of floor work and not much else.
Now there’s nothing wrong with this style of training. In fact, back when I used to box, I managed to develop some of the best-looking abs in the gym doing nothing more than hundreds of reps of basic ab work.
But to be honest, this was partly down to having low body fat. And I doubt today that I’d be able to get the same results with the extra 10-pounds I’m carrying around.
Don’t get me wrong, this method of training still remains a worthy contender when it comes to feeling the burn and shredding up your midsection.
But there’s a very fine line between working your abs…
…and working your abs correctly.
Now, the problem I find is that a lot of people still don’t understand the fundamental movement patterns associated with developing a set of full-looking abs.
And without this information, you’re likely to see little to no results when developing that six-pack you so desperately want.
Take the famous plank exercise as an example.
Now when most people get into the classic plank pose, they usually just hover above their elbows with little consideration to whether they’re actively engaging their core.
Instead, they should be creating a scenario where their core is actively engaged to its maximum threshold at all times.
Let me demonstrate how this works.
So what I want you to do really quickly is get yourself into the plank position.
But as you do, I want you to something a little different.
Rather than just holding the position like you usually would. I want you to attempt to draw your elbows and feet closer together with enough force to feel abs tighten and your core fully engage.
Like this…
Did you feel that instant contraction in your abs?
This is what you should be aiming for with every single ab workout, regardless of which exercises you’re doing.
You COULD keep performing endless crunches and hope that you’ll eventually see your abs.
But this rarely gets decent results. And as I’ve just demonstrated, you’ll be neglecting many of the essential core muscles needed to actively engage your core.
The other thing you could do is invest in a calisthenics training program like Bar Brothers.
This way, you’ll get access to dozens of PROVEN ab workouts without trying to piece together what works.
You’ll simply follow a plan, and get the results you want. Provided you work hard and stay consistent with your training.
And who knows, maybe you’ll end up with a rippling six-pack that looks like this…
But more on this a little later because in today’s blog post. I’m going to be taking you through a few of my favorite go-to calisthenics ab workouts to get you well on your way to getting the results you want.
Table of Contents
4 Ways To Approach Your Calisthenics Ab Workout
So when it comes to training abs, there are 4 specific types of training methods you can adopt.
These include…
Floor Work:
Anything ab exercise that involves having contact with the floor like situps or bicycle crunches.
Isometrics:
Any abdominal exercise that works your abs without your body without moving. The plank is a great example.
Suspended:
Any exercise that doesn’t involve contact with the floor, such as hanging leg raises or toes to bar.
Weighted Calisthenics:
Works your core indirectly, provided the load is heavy enough.
Which Calisthenics Ab Workout Should I Do?
So now we’ve established the different methods of training your abs, which one should you focus your attention on.
Well, that kinda depends on your goals.
If you want a strong core, then the principles are no different from a standard lifting routine. As your primary focus should be to work your abs using as few reps as possible.
But if you want to really see your abs pop, high rep work is also great because the pump you get from high reps is what draws carbs into the muscle. This is what makes them look fuller and more defined.
So my advice…
…Do both.
But before you get started, you need to learn how to actively engage your core.
How To Actively Engage Your Core
Now imagine for a second that you’re about to be hit in the stomach by something hard. For instance, a football screaming towards your midsection at a million miles an hour.
What’s your first instinct?
For me, and probably 99% of the population, it’s to immediately engage your core to cushion the blow.
Most people think this just involves tensing your abdominals. And while this does engage your core a little, it’s not really optimal for exercise.
Here’s why…
When most people engage their core, the majority of people tend to breathe into their belly while simultaneously bracing their abs.
But this tends to disrupt your natural breathing pattern, which makes any workout you engage in a lot harder.
Try it now, and you’ll see what I mean…
The correct way to engage your core is to actually do the opposite and exhale until you feel your abs tighten.
When you do, you’ll quickly notice two things…
Firstly, you’ll notice how much easier it is to breathe naturally once your core is fully engaged.
And second, you’ll notice your posture slightly improve.
Think about it…
Even when you cough or laugh, you’re core has to engage to accommodate the sharp exhale your breathing produces.
And it’s not just something you should practice when you’re working out either.
Core engagement is a skill that, once mastered, can take your entire workout to a whole new level without changing anything else.
It supports the spine, and it prevents any unnecessary strain or injury to surrounding muscle groups because now, you’re only working each muscle for its intended use.
Calisthenics Ab Workouts For A Rock Solid Core
Now usually, when I create a calisthenics ab workout, I try to do so in a way that makes it…
…Time-efficient
…And intense
There’s no point going half-ass here because if you can’t feel your abs working while you’re training them. Then you’re either not working hard enough…
…Or smart enough
Now some of these workouts I’ve created myself. And others I’ve taken from popular calisthenics training programs and modified them in a way that suits my training style.
Anyway, here they are for your unenjoyment…
WATCH VIDEO: How To QUICKLY Master The Planche, Muscle-Up, Human Flag, And Other Advanced Calisthenic Moves That Defy The Law Of Gravity
(Video Will Open In A New Window)
The Five Hundred Workout
This is a high rep workout I picked up when I watched former boxing champ, Manny Pacquiao, prepare for his upcoming fight against Floyd Mayweather back in 2015.
I actually modified the workout a little because, in the original, he does something like 700 reps in the space of 10 minutes.
The entire workout’s done on the floor and looks like this…
Leg Flutter Kicks (50 Reps)
Lie on your back and alternate your legs up and down without touching your feet to the floor
Leg Cross Kicks (50 Reps)
Lie on your back and cross your legs over and under each other without your feet touching the floor.
Toe Touches (50 reps)
Lie on your back with your legs vertical and touch your toes for 50 reps.
Knee Touches (50 reps)
Lying on your back with your knees bent and the soles of your feet flat on the floor. Place your palms of your hands on thighs and slide them up to touch your knees 50 times.
Heel Touches (50 Reps)
Same setup as knee touches. Only now bend to the side and touch your left hand to your right heel, followed by reaching your right hand to your left heel. Do this for 50 reps.
Side Raises (50 Reps each side)
Lie on your side with your hip on the floor and your elbow supporting your weight. Lift both legs together 50 times and repeat on the opposite side.
Hip Raises (50 Reps each side)
Lie on your side with your feet on the floor and one elbow supporting your weight. Your hip should be raised off the floor. Slowly lower your hip towards the floor before returning to the start position.
Complete 50 reps then repeat on the opposite side.
Russian Twists (50 Reps)
Sit on the floor with your legs bent and your feet on the floor. Lean back slightly and then using only your torso, twist from one side to the other while keeping your core engaged.
You can also make this exercise harder by holding a small weight or lifting your feet off the floor.
Anyway, that’s 500 reps…
Now the first time you try this workout in can be pretty taxing. Especially if you’re not used to high rep work.
Here are a few key points to remember…
…Rest only when needed
…Keep your core engage at all times.
If you struggle to complete the full 50 reps, then regress the exercises to 30, or even 20 reps of each until you’ve built up the work capacity to complete the whole workout.
I won’t lie. It’s quite a demanding workout, but once you’ve built up the stamina to tackle this beast. Your abs will thank you for it.
L-Sit Dropset
Next up is a little L-sit drop set workout. I can’t take credit for this one because I came across it when on the Thenx Youtube Channel
However, I did add my own little twist to the end of the workout to kick the intensity up.
Now for this to work, you’ll need both an ab wheel and a set of parallel dip bars.
If you don’t have an ab wheel, then it’s not the end of the world, because the parallel bars are what make up the bulk of this workout.
Here’s how it’s done…
First, get yourself into an L-sit position on the parallel bars and hold it for as long as possible.
Then when you can’t hold it any longer, regress the exercise to a one-leg L-sit. Basically, just alternated every few seconds between keeping one leg straight and one leg tucked.
Again, when you get tired, regress the exercises on step further by holding a regular L-sit tuck.
After that, perform as many leg raises on the bar as possible while keeping your arms locked out and your core engaged until you reach near failure.
And lastly, finish it up by doing knee tucks until you hit failure.
Now, normally this is when the exercise finishes.
But to take things one step further, I then get out an ab wheel and perform ab wheel rollouts until failure…
…And then finally end the whole thing by holding a plank for as long as I can.
Here’s how the whole thing looks…
- L-sit
- Alternating one leg L-sit
- Tuck L-sit
- Leg raises
- Knee tucks
- Ab wheel rollouts
- Plank
When you total it up, the entire process literally takes less than 5 minutes to complete. And that’s if you’ve got some experience under your belt.
For the average gym junkie, who’s not used to L-sits, it can often take a lot less. In fact, 2-3 sets of this workout should probably take no more than 15 minutes if you factor in rest.
Quick Recap
So before I wrap things up and send you on your way to start hammering your abs into oblivion. Here’s a quick recap of everything I’ve talked about.
I predict that if you follow most (or all) of what’s I’ve highlighted above, you’ll have a set of abs so good, they’ll look like they were painted by Picasso.
So to recap…
#1 – Practice all 4 calisthenics ab workout approaches
This includes…
…Floor work.
…Isometric holds
…Suspended ab work
…And weighted calisthenics
This will ensure you’re leaving no stone left unturned by targeting your core from every possible angle.
#2 – Utilize both high and low rep ab work
Again, if you want a strong core with a little added definition to really make your abs pop. Then both high and low ab work compliment each other really well.
#3 – Engage your core
This is BY FAR, the most critical piece of advice you should listen to. Even if you think I’m talking complete BS about everything else in this post.
Remember that the correct way to engage your core is after you exhale. This will not only help you breathe more naturally. But it’ll also improve your posture.
The Best Calisthenics Ab Workout For Quick Results
If you implement what you’ve just read, then I’ve no doubt that you’ll be well on your way to getting the abs you want.
But if you feel like you need that little extra push (or kick up the ass) for motivation…
Then here’s what I recommend…
It’s called the Bar Brothers 12 Week Transformation Program.
And it is BY FAR, the most complete and detailed calisthenics program you could ever hope to possess.
Once inside, you’ll have complete access to a done for you program as well as a huge library of calisthenics workouts.
And what’s more, you’ll have access to a massive community of likeminded individuals to help keep you on track.
Now I won’t lie. It’s pretty intense.
So if you’re don’t have the work ethic or motivation to see things through when the going gets tough, then it’s probably not the right program for you.
But if your the kind of guy or gal that likes to get things done. The results you’ll get from this easy to follow program far outweigh anything I’ve ever seen.
And to make this a complete no brainer. I’ll also throw in my own personal collection of training material worth over $100 to turn it into the deal of the century.
This includes…
…HIIT to Fit
…Functional Strength
…And Kettlebell Transformation
Here’s what they look like…
To get your hands on them. All you need to do is buy the Bar Brother Program using any of the links on this page.
After that, simply send me proof (receipt or screenshot) that you purchased it by dropping me a quick message using the contact form on my website…
…Or by emailing me directly at Dan@Un-Ripped.Com
And I’ll send you all three guides to your email address ASAP.
Here’s the link again to take a look: Bar Brothers 12 Week Transformation Program
Anyway, that about wraps things up for today’s blog post.
If you have any questions or comments, or you just want to say hello. Then feel free to drop a comment below…