If we could only stick to three calisthenics exercises to maximally strengthen the abdominals, we would have a clear podium: human flag, front lever and dragon flag. These movements are very advanced so they require adequate progression, perseverance and a lot of patience until they are executed correctly. For gain strength and one day be able to perform these three spectacular exercises of calisthenics for the abdomen We can do some of what we propose in this article.
Five effective calisthenics exercises to strengthen your abdomen
Side plank with feet elevated and leg abduction
The first exercise that we recommend in order to reach advanced levels of movements such as the human flag is a slightly more demanding side plank. When raising your feet to a bench, a calisthenics park bar lowers or any surface we will increase the intensity of the exercise. If we also add leg movements, our abdomen will have to work harder.
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Hanging shrugs (knees to elbows or feet to bar)
Another exercise with which we can gain strength in the calisthenics park is knees to elbows or feet to the bar. The first of them is easier, the second being the most demanding, if we do not use balancing. The objective is to do it slowly and without inertiaas is usually done in CrossFit.
body saw
In the video we can see how we start from a front plank and move our feet away from our elbows. What we will do is a version with the arms stretched on a bar slightly elevated from floor level and taking small steps backwards and forward with your feet.
Hollow Body Hold
This movement is one of the classic isometry movements in which we use our body as a seesaw while the abdomen is staticwithout contracting or lengthening. It will help us to work on that static strength necessary in exercises such as the front lever.
Front plank going up and down to the calisthenics bar
The last of the five calisthenics exercises to work the abdomen is a front plank in which we will modify the position of the arms. What we will do is leave with the outstretched arms and try to get on a platform slightly elevated from the ground. The higher the height, the more intense the movement will be.
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Images | Jainam Sheth (Unsplash)