Best Ab & Core Strengthening Exercises for Men & Women

In the realm of calisthenics, achieving a strong and stable core is a fundamental goal for individuals of all ages and fitness levels. The core muscles, including the abdominals, play a pivotal role in providing support, balance, and power to our bodies during everyday activities and athletic pursuits. Engaging in targeted core and ab exercises enhances aesthetics and yields numerous health benefits, promoting overall well-being and functional strength.

This article delves into the world of core and ab exercises, exploring their immense advantages and highlighting the best core exercises that cater to different needs. Regardless of gender, age, or fitness level, everyone can benefit from incorporating core exercises into their routine. 

Whether you’re looking to build a chiseled midsection, improve athletic performance, or alleviate back pain, developing a strong core is the key to unlocking your body’s full potential.

The Importance of Core Strength

Core strength is the foundation of a healthy body. Strong core muscles stabilize the spine, which in turn helps prevent injuries, especially those related to the lower back. The core acts as a central point from which force is generated during movements, making it crucial for athletes in various disciplines, such as running, weightlifting, and calisthenics.

By incorporating core exercises into your fitness routine, you can improve your overall strength and enhance your performance in both sports and everyday activities.

4 Core Exercises for Beginners

For individuals new to core exercises, starting with beginner-friendly exercises is key to building a solid foundation. Beginners can try all core exercises but start with a progression suited for a beginner’s level. As beginners progress, they can incorporate variations and gradually introduce more challenging exercises to continue their core development.

Mountain climbers

What muscles do mountain climbers work? Mountain climbers are a dynamic core exercise that engages multiple muscle groups, including the abdominals, obliques, hip flexors, and shoulders. They also provide cardiovascular benefits and improve overall body coordination.

Here’s how to perform mountain climbers

1. Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core muscles to maintain stability.
2. Lift your right foot off the ground and bend your right knee, bringing it towards your chest. Keep your hands firmly planted on the floor.
3. Quickly switch legs by extending your right leg back while simultaneously bending your left knee and bringing it towards your chest. Imagine you’re running in a horizontal position.
4. Continue alternating legs in a rhythmic and controlled manner, maintaining a steady pace.
5. Keep your core engaged throughout the exercise, avoiding any sagging or arching of your back.
6. Aim for a desired number of repetitions or perform mountain climbers for a specific duration, such as 30 seconds to 1 minute.

Leg raises

Leg raises are an effective core exercise that primarily targets the lower abdominal muscles, specifically the rectus abdominis. They also engage the hip flexors and help improve stability and control.

How to do leg raises

1. Lie flat on your back on an exercise mat or the floor. Extend your legs fully and place your arms by your sides with your palms facing down.
2. Engage your core muscles by drawing your belly button in towards your spine and pressing your lower back into the floor. This will help maintain proper alignment and stability throughout the exercise.
3. Keeping your legs straight and together, slowly lift them off the ground, raising them towards the ceiling. Aim to bring them as close to a vertical position as possible while maintaining control.
4. Continue lifting your legs until your hips are fully flexed, and your toes are pointing towards the ceiling. Pause for a moment at the top of the movement, focusing on engaging your abdominal muscles.
5. Lower your legs back down in a controlled manner, returning them to the starting position without allowing them to touch the ground. Keep your core muscles engaged throughout the descent.
6. Repeat the movement for the desired number of repetitions. Start with a manageable number of reps and gradually increase as your core strength improves.

The plank exercise

The plank is a fundamental core exercise that targets multiple muscle groups, including the abdominals, obliques, lower back, and shoulders. It helps improve core strength, stability, and posture. Here’s how to perform a basic plank:

1. Start by positioning yourself face down on an exercise mat or the floor.
2. Place your forearms on the ground, elbows directly under your shoulders, and align your wrists with your elbows. Your arms should be parallel to each other.
3. Extend your legs behind you, resting on the balls of your feet. Keep your toes flexed and your legs together.
4. Engage your core by drawing your belly button in towards your spine and contracting your abdominal muscles.
5. Lift your body off the ground, maintaining a straight line from your head to your heels. Avoid letting your hips sag or lifting them too high.
6. Keep your gaze focused on the floor to maintain proper neck alignment.
7. Hold the plank position for a desired amount of time, starting with 20-30 seconds and gradually increasing the duration as you build strength and endurance.
8. Breathe deeply and evenly throughout the exercise, avoiding holding your breath.

Plank Variations

Besides the standard plank, you can try advanced variations like the side plank, reverse plank, and plank with leg lifts. These exercises challenge your core and improve stability.

Russian twists

What muscles do Russian twists work? Russian twists are a popular core exercise that targets the obliques, abdominals, and hip flexors. They help improve core stability, rotational strength, and balance. 

How to do Russian twists

1. Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly to engage your core and maintain a straight back.
2. Lift your feet off the ground, balancing on your sit bones. You can also keep your heels on the ground for added stability, especially if you’re a beginner.
3. Interlace your fingers or hold a weight, such as a medicine ball or a dumbbell, in front of your chest.
4. Engage your core and slowly rotate your torso to one side, bringing the weight of your hands towards the floor beside your hip. Keep your back straight and avoid hunching forward.
5. Pause for a moment, then rotate your torso to the opposite side, bringing the weight or your hands towards the floor beside your other hip.
6. Continue alternating sides in a controlled and deliberate manner. Aim for a smooth, twisting motion without using momentum.
7. Perform the exercise for a desired number of repetitions or a specific duration, such as 10-15 twists on each side or 30 seconds to 1 minute.

3 Deep Core Exercises for stability

Deep core exercises target the muscles deep within the abdominal cavity, such as the transverse abdominis, multifidus, and pelvic floor muscles. These exercises help improve core stability, enhance posture, and support spinal alignment. Here are some examples of deep core exercises:

Hollow Hold

The hollow hold is an excellent deep core exercise that targets the transverse abdominis and other deep core muscles. It helps improve core stability, posture, and overall core strength. Here’s how to perform the hollow hold exercise:

1. Lie on your back with your legs extended and your arms reaching overhead.
2. Engage your deep core muscles by drawing your belly button in towards your spine and pressing your lower back into the floor.
3. Lift your shoulder blades and upper back off the ground, keeping your head and neck relaxed. Your arms should be extended alongside your ears.
4. Simultaneously, lift your legs off the ground, keeping them straight and together. Your lower back should remain in contact with the floor.
5. As you lift your upper body and legs, focus on maintaining a “hollow” position by creating a slight C-curve with your body. This means your lower back remains pressed into the floor, and your core muscles are actively engaged.
6. Hold the position for a desired amount of time, aiming for at least 10-20 seconds to start. As you progress, you can increase the duration of the hold.
7. Breathe deeply throughout the exercise, focusing on maintaining proper form and core activation.
8. To release the hollow hold, slowly lower your upper body and legs back to the starting position.

Dead Bug

What is the dead bug exercise? The dead bug exercise is a popular deep core exercise that targets the transverse abdominis, multifidus, and pelvic stabilizers. It helps improve core stability, coordination, and control. Here’s how to perform the dead bug exercise:

1. Lie on your back on an exercise mat with your arms extended straight up towards the ceiling. Bend your knees at a 90-degree angle, so your thighs are perpendicular to the floor. Your shins should be parallel to the floor.
2. Engage your deep core muscles by drawing your belly button in towards your spine and pressing your lower back into the floor.
3. Begin the movement by slowly lowering your right arm and left leg towards the ground simultaneously. Keep your core engaged and maintain a stable pelvis throughout the exercise.
4. Lower your right arm and left leg until they are just above the floor but not touching it. Maintain control and avoid letting your lower back arch off the ground.
5. Return your right arm and left leg to the starting position, extending them back up towards the ceiling.
6. Repeat the movement on the opposite side, lowering your left arm and right leg towards the floor while keeping the rest of your body stable.
7. Continue alternating sides, performing the movement in a controlled manner.
8. Aim for a desired number of repetitions, starting with a manageable amount and gradually increasing as you become more comfortable and stronger.

Bird Dog

The bird dog exercise is a highly effective deep core exercise that targets the transverse abdominis, multifidus, glutes, and shoulder stabilizers. It helps improve core stability, balance, and overall posture. Here’s how to perform the bird dog exercise:

1. Start on your hands and knees, aligning your hands directly under your shoulders and your knees under your hips. Maintain a neutral spine position with your core engaged.
2. Extend your right arm straight forward, parallel to the floor, while simultaneously extending your left leg straight back, parallel to the floor. Keep your hips and shoulders square to the ground.
3. Focus on maintaining stability and balance as you reach your arm and leg away from each other. Avoid any arching or rounding of your back.
4. Hold the extended position for a brief moment, ensuring that your core remains engaged and your body stays aligned.
5. Slowly return your right arm and left leg back to the starting position, maintaining control and stability.
6. Repeat the movement on the opposite side, extending your left arm forward and your right leg back.
7. Continue alternating sides, performing the exercise in a controlled manner.
8. Aim for a desired number of repetitions, starting with a manageable amount and gradually increasing as you become more comfortable and stronger.

7 Advanced Core Exercises and Progressions

Advanced core exercises are designed to challenge and push the limits of your core strength, stability, and endurance. As you progress in your fitness journey and develop a solid foundation of core strength, it becomes important to introduce more advanced movements to continue challenging your muscles and taking your core fitness to new heights.

In this guide, we will explore a variety of advanced core exercises that target different aspects of core strength and stability. These exercises will challenge your balance, coordination, and muscular endurance, helping you build a rock-solid core that can support your daily activities and athletic pursuits.

So, get ready to elevate your core training to the next level. Let’s dive into the world of advanced core exercises and discover the incredible benefits they have to offer.

Dragon Flag

The Dragon Flag exercise has gained popularity in the fitness world for its ability to challenge and strengthen the core muscles. Named after the legendary martial artist Bruce Lee, who was known for his incredible physical abilities, the Dragon Flag is a testament to the strength, control, and determination required to execute this advanced abdominal exercise.

The Dragon Flag primarily targets the rectus abdominis, commonly known as the six-pack muscles, as well as the obliques. It is a bodyweight exercise that demands exceptional core strength and stability, making it a favorite among calisthenics enthusiasts looking to take their abs training to the next level.

What sets the Dragon Flag apart is its unique execution. The exercise involves lying flat on a bench or mat while gripping a sturdy object above the head for support. The body is then lifted off the ground, with the legs extended and perpendicular to the floor. This position creates a straight line from the shoulders to the toes, emphasizing the engagement of the core muscles.

Executing the Dragon Flag requires more than just physical strength. It demands mental focus, concentration, and body awareness. Maintaining proper form throughout the exercise is essential to ensure maximum engagement of the core muscles while minimizing strain on other parts of the body.

The Dragon Flag challenges not only the muscles but also the mind. It pushes the boundaries of what the body is capable of and encourages individuals to step outside their comfort zones. Progressing to the Dragon Flag often signifies a significant milestone in one’s fitness journey, as it represents a high level of core strength and control.

Consistently incorporating the Dragon Flag into a well-rounded workout routine can yield various benefits. Strengthening the core muscles enhances overall stability and improves posture, which can alleviate back pain and enhance athletic performance in other activities. The exercise also engages the hip flexors and the muscles in the upper body, including the shoulders and arms, adding to its full-body challenge.

However, it’s important to approach the Dragon Flag with caution and respect for one’s physical capabilities. Due to its difficulty level, it’s not recommended for beginners or individuals with underlying injuries or weaknesses in the core area. Building a solid foundation of core strength through other exercises and gradually progressing towards the Dragon Flag is crucial for safe and effective execution.

In summary, the Dragon Flag exercise has become synonymous with core strength and control. Its association with the iconic martial artist Bruce Lee has only heightened its allure in the fitness community. By challenging the limits of the core muscles and demanding mental focus, the Dragon Flag offers a unique and rewarding experience for those seeking to push their physical boundaries and achieve a powerful and functional core.

Dragon flag exercise progressions

Progressing towards the full Dragon Flag exercise requires a systematic approach that gradually builds strength, stability, and body control. Here, we’ll explore different progressions that can help individuals work their way up to executing the full Dragon Flag:

Hollow Body Hold

Begin by mastering the hollow body position. Lie on your back, engage your core, and lift your shoulders and legs off the ground. Maintain a slight hollow shape, with your lower back pressed into the floor. This exercise helps develop core strength and teaches body alignment and stability.

Tucked Dragon Flag

The tucked Dragon Flag is an intermediate progression towards the full Dragon Flag exercise. In the tucked Dragon Flag, the legs are bent at the knees and tucked towards the chest, reducing the lever arm and making the exercise more manageable while still targeting the core muscles.

Here’s how to perform the tucked Dragon Flag:

1. Find a sturdy surface or bench and lie on your back with your head towards the bench and your hands gripping the edge for stability.
2. Bend your knees and tuck them towards your chest, keeping your feet off the ground.
3. Engage your core and lift your hips off the bench, using your abdominal muscles to control the movement.
4. Maintain a straight line from your shoulders to your knees, with your legs tucked in towards your chest.
5. Hold this tucked position for a few seconds, focusing on stability and core engagement.
6. Slowly lower your hips back down to the bench with control, maintaining tension in your core throughout the descent.
7. Repeat the exercise for the desired number of repetitions.

The tucked Dragon Flag allows you to work on building strength and stability in the core muscles while reducing the intensity compared to the full Dragon Flag. As you become more comfortable with the tucked variation, you can gradually progress towards the full Dragon Flag by extending your legs and straightening them out while maintaining control and proper form.

Straddle Dragon Flag

The straddle Dragon Flag adds an extra level of difficulty and intensity. This variation involves widening the leg position into a straddle while maintaining control and stability throughout the movement.

Here’s how to perform the straddle Dragon Flag:

1. Find a sturdy surface, such as a bench or mat, and lie on your back with your head towards the bench and your hands gripping the edge for support.
2. Lift your legs off the ground, keeping them together and extended towards the ceiling.
3. Slowly spread your legs apart into a wide straddle position while maintaining control and stability. This widens the lever arm, making the exercise more challenging for your core muscles.
4. Engage your core and lift your hips off the bench, using your abdominal muscles to control the movement.
5. Aim to maintain a straight line from your shoulders to your legs throughout the exercise.
6. Hold this straddle position for a few seconds, focusing on stability and core engagement.
7. Slowly lower your hips back down to the bench with control, maintaining tension in your core throughout the descent.
8. Repeat the exercise for the desired number of repetitions.

The straddle Dragon Flag requires a high level of core strength, stability, and body control. It targets the rectus abdominis, obliques, and hip flexors, while also engaging the upper body muscles for stability and support.

One-legged Dragon Flag

The one-legged Dragon Flag is adds an extra level of challenge and requires exceptional core strength and control. In this variation, you lift one leg while keeping the other leg extended and vertical, intensifying the demand on your core muscles.

Here’s a step-by-step guide to performing the one-legged Dragon Flag:

1. Lie on your back on a sturdy surface, such as a bench or mat, with your head towards the bench and your hands gripping the edge for support.
2. Lift both legs off the ground, keeping them straight and extended towards the ceiling.
3. Engage your core and lift one leg off the ground, extending it towards the ceiling while keeping the other leg straight and vertical.
4. Maintain a straight line from your shoulders to the extended leg, with your body in a controlled and stable position.
5. Use your core muscles to lift your hips off the bench, focusing on maintaining stability and control throughout the movement.
6. Hold this position for a few seconds, ensuring that your core is engaged and your body is aligned.
7. Slowly lower your hips back down to the bench with control, maintaining tension in your core muscles throughout the descent.
8. Repeat the exercise with the opposite leg lifted and extended towards the ceiling.

When performing the one-legged Dragon Flag, it’s important to focus on proper form and avoid any swinging or momentum. Engage your core muscles to maintain stability and control throughout the exercise. As this variation places increased demand on your core, it’s crucial to listen to your body and progress gradually.

Start with a few repetitions on each leg and aim to increase both the number of repetitions and the level of control as you become stronger.

Full Dragon Flag negatives

Full Dragon Flag negatives are an advanced progression of the Dragon Flag exercise that focuses on the eccentric (lowering) phase of the movement. This variation emphasizes core strength, stability, and control, making it a challenging exercise to perform. Full Dragon Flag negatives are particularly effective in building strength in the core muscles.

Here’s a step-by-step guide to performing Full Dragon Flag negatives:

1. Find a sturdy surface, such as a bench or mat, and position yourself with your head towards the bench and your hands gripping the edge for support.
2. Start in the top position of the Full Dragon Flag, with your body straight and vertical, and your legs extended towards the ceiling.
3. Engage your core muscles and slowly lower your body towards the ground, focusing on maintaining tension and control throughout the descent.
4. Aim to maintain a straight line from your shoulders to your toes as you lower your body.
5. Control the movement as much as possible, resisting gravity and avoiding any swinging or momentum.
6. Once you reach the bottom position, reset and repeat the negative movement.
7. Gradually increase the time it takes to lower your body, aiming for a slow and controlled descent.

Full Dragon Flag negatives place a significant demand on your core muscles as you work to maintain stability and control throughout the lowering phase. They are an effective way to build strength and develop control in the eccentric portion of the exercise.

It’s important to prioritize proper form and technique when performing Full Dragon Flag negatives. Focus on engaging your core muscles, maintaining a straight body position, and avoiding any excessive arching or bending. Gradually increase the difficulty and challenge of the exercise by extending the time it takes to lower your body.

The Full Dragon Flag

The Full Dragon Flag is an advanced and impressive exercise that targets the core muscles, particularly the rectus abdominis, obliques, and hip flexors. It requires exceptional strength, control, and body awareness. The Full Dragon Flag is a challenging movement that showcases a high level of core strength and stability.

Here’s a step-by-step guide on how to perform the Full Dragon Flag exercise:

1. Find a sturdy surface, such as a bench or mat, and position yourself with your head towards the bench and your hands gripping the edge for support.
2. Lie down on your back and extend your arms overhead, holding onto the bench or the object above your head for stability.
3. Lift both legs off the ground, keeping them straight and together. Engage your core to initiate the movement.
4. Use your core muscles to lift your entire body off the bench while keeping it straight and vertical.
5. Create a straight line from your head to your toes, maintaining tension and control throughout your core.
6. Hold the top position for a few seconds, focusing on stability and core engagement.
7. Slowly lower your body back down to the bench with control, maintaining tension in your core as you descend.
8. Repeat the exercise for the desired number of repetitions.

When performing the Full Dragon Flag, it’s crucial to prioritize proper form and technique. Avoid using momentum or swinging to complete the movement. Engage your core muscles throughout the exercise to maintain stability and control.

Toes to bar

Toes to Bar is a dynamic and challenging exercise that targets the core, upper body, and hip flexor muscles. It is a popular movement often seen in gymnastics, calisthenics, and functional fitness workouts. The exercise requires a combination of strength, flexibility, and coordination to execute properly.

Toes to Bar involves bringing the feet from a hanging position to touch the bar or a designated target. This movement requires the individual to generate power from the core and hip flexors while maintaining control throughout the range of motion. It challenges the abdominal muscles, especially the rectus abdominis, obliques, and hip flexors.

Toes to Bar offers numerous benefits for overall fitness and athletic performance. It improves core strength, stability, and muscular endurance. The exercise engages multiple muscle groups simultaneously, making it an efficient compound movement. It also requires a certain level of flexibility in the hamstrings and hip flexors, which can be improved with consistent practice.

Mastering the Toes to Bar requires progressive training and the development of key prerequisites. Building core strength, grip strength, and shoulder stability are crucial for performing the exercise effectively. It’s important to start with proper progressions and gradually increase the difficulty to avoid injury and ensure proper technique.

Toes to Bar can be modified based on individual skill level and strength. Beginners can start with knee raises or knee tucks to develop core strength and coordination. As proficiency improves, the range of motion can be increased, gradually progressing to toes to bar.

When performing Toes to Bar, it’s essential to maintain good body control and rhythm. Proper kipping technique, utilizing a rhythmic hip drive, can help generate momentum and facilitate the movement. Focusing on proper breathing and timing is important to maximize efficiency and reduce fatigue during the exercise.

In addition to core strength, Toes to Bar also requires grip strength and shoulder stability. Developing a strong grip and working on forearm and grip exercises can improve performance and longevity in the exercise. Strengthening the shoulders and upper back through exercises like pull-ups and rows can enhance stability and control during the movement.

Toes to Bar is a versatile exercise that can be incorporated into various training programs. It can be used in circuit workouts, interval training, or as part of a comprehensive core strengthening routine. It can also be combined with other exercises to create challenging and dynamic workouts.

As with any exercise, it’s important to listen to your body, progress gradually, and seek guidance from a fitness professional if needed. Proper form, technique, and adequate warm-up are essential to avoid injury and optimize the benefits of the exercise.

Toes to Bar is an advanced exercise that demands strength, coordination, and flexibility. Incorporating it into your training routine can enhance core strength, upper body stability, and overall athletic performance. With consistent practice and proper progression, you can master this challenging movement and reap the rewards for your fitness journey.

Here are three progressions to work towards mastering the Toes to Bar exercise:

Knee Raises

Knee raises are a beginner-friendly progression that helps build core strength and coordination.

• Hang from a pull-up bar with your arms fully extended.
• Engage your core and lift your knees towards your chest, aiming to touch your elbows or forearms.
• Control the descent and repeat for the desired number of repetitions.
• Focus on maintaining proper form and controlled movement throughout the exercise.

As you become more comfortable and develop strength, gradually increase the range of motion and aim to bring your knees higher towards your chest.

Leg Raises

Leg raises are an intermediate progression that increases the challenge and range of motion compared to knee raises.

• Hang from a pull-up bar with your arms fully extended.
• Engage your core and lift your legs up while keeping them straight.
• Aim to raise your legs as high as possible, ideally touching the bar or bringing them to a horizontal position.
• Control the descent and repeat for the desired number of repetitions.
• Focus on maintaining control and minimizing swinging or momentum during the movement.

As you progress, you can work on increasing the height and control of your leg raises, gradually building strength and improving your ability to lift your legs towards the bar.

Toes to Bar

Toes to Bar is the full expression of the exercise, where you aim to touch your toes to the bar or a designated target.

• Hang from a pull-up bar with your arms fully extended.
• Engage your core and initiate the movement by using your hip flexors to lift your legs.
• Extend your legs fully and aim to bring your toes to the bar, touching it or getting as close as possible.
• Control the descent and repeat for the desired number of repetitions.
• Focus on maintaining proper form, minimizing swinging, and generating power from your core and hip flexors.

To master the Toes to Bar, it’s important to continue developing core strength, grip strength, and shoulder stability. Practice proper breathing and timing to optimize your performance.

Toes to bar alternative

Lying leg raises are a floor-based alternative that allows you to focus solely on the core muscles without the need for a pull-up bar.

• Lie on your back on a mat or the floor with your legs extended and your hands by your sides or tucked under your glutes for support.
• Engage your core and lift your legs off the ground while keeping them straight.
• Raise your legs until they are perpendicular to the floor or as high as you can comfortably go.
• Lower your legs back down to the starting position with control.
• Repeat for the desired number of repetitions, focusing on maintaining proper form and engaging the core throughout the exercise.

Lying leg raises primarily target the lower abs and hip flexors, providing a challenging core workout with minimal equipment required.

V-Ups, what are they and how to do them?

V-ups are a challenging and effective exercise that targets the core muscles, particularly the rectus abdominis, obliques, and hip flexors. It is a dynamic movement that requires coordination, strength, and flexibility to execute properly.

V-ups are a popular exercise in various fitness disciplines, including calisthenics, Pilates, and general strength training. This exercise involves lifting the upper body and legs simultaneously, creating a “V” shape with the body. The movement engages the core muscles to generate power and control throughout the range of motion.

Performing V-ups correctly requires proper form and technique. The exercise involves coordinating the contraction of the abdominal muscles and hip flexors to lift the upper body and legs simultaneously. It challenges the core strength, stability, and control of the individual.

V-ups offer numerous benefits for overall fitness and athletic performance. They strengthen the abdominal muscles, improve core stability, and enhance hip flexor strength. The exercise also requires flexibility in the hamstrings and lower back, which can be developed with consistent practice.

Mastering V-ups requires progressive training and the development of key prerequisites. Building core strength, flexibility, and coordination are crucial for performing the exercise effectively. It is important to start with appropriate progressions and gradually increase the difficulty to avoid injury and ensure proper technique.

V-ups can be modified based on individual skill level and strength. Beginners can start with bent knee V-ups or supported V-ups to develop core strength and coordination. As proficiency improves, the range of motion and intensity can be increased, gradually progressing to full V-ups.

When performing V-ups, it is essential to focus on proper form and technique. Engage the core muscles, maintain a straight back, and avoid using momentum or swinging to complete the movement. Concentrate on controlled and deliberate movements throughout the exercise.

V-ups exercise progression

Here are three progressions to help you build up to the full V-ups exercise:

Hollow Hold

The hollow hold is an excellent precursor to V-ups as it strengthens the core and teaches body control.

• Lie flat on your back with your arms extended overhead and your legs straight out.
• Engage your core and lift your head, shoulders, and legs off the ground simultaneously.
• Maintain a hollow body position by pressing your lower back into the floor and keeping your arms and legs extended.
• Hold this position for a designated amount of time, gradually increasing the duration as you get stronger.
• Focus on maintaining proper form and tension throughout the exercise.

The hollow hold helps develop the core strength and stability needed for V-ups.

Leg Raises

Leg raises target the lower abs and hip flexors, providing a stepping stone towards performing V-ups.

• Lie flat on your back with your arms by your sides or tucked under your glutes for support.
• Engage your core and lift your legs off the ground, keeping them straight.
• Raise your legs as high as you can while maintaining control and proper form.
• Slowly lower your legs back down to the starting position.
• Repeat for the desired number of repetitions, focusing on controlled movement and engaging the core throughout.

Leg raises help build strength in the core and hip flexor muscles, preparing you for the leg-lifting motion of V-ups.

Tuck-Ups

Tuck-ups are an intermediate progression that bridges the gap between leg raises and full V-ups.

• Lie flat on your back with your arms extended overhead.
• Engage your core and lift your upper body and legs simultaneously.
• Bring your knees towards your chest, tucking them in as close as possible while reaching your hands towards your shins.
• Slowly lower your upper body and legs back down to the starting position.
• Repeat for the desired number of repetitions, focusing on controlled movement and maintaining proper form.

Tuck-ups mimic the V-up motion but with the knees bent, allowing you to build the necessary strength and coordination.

L-sit

The L-sit is a challenging exercise that targets the core muscles, hip flexors, and upper body strength. It is a static hold that requires balance, stability, and strong core engagement. The L-sit position forms the shape of an “L” with the body, hence its name.

The L-sit exercise is often performed on parallel bars, parallettes, or even on the floor. It requires the individual to support their body weight using their arms and engage the core muscles to lift the legs off the ground, creating a straight line from the shoulders to the hips.

The L-sit is a versatile exercise that can be modified and progressed based on an individual’s strength and skill level. It can be incorporated into various training programs, including gymnastics, calisthenics, and general strength training.

The benefits of the L-sit extend beyond the core muscles. It also engages the triceps, shoulders, and hip flexors, contributing to overall upper body strength and stability. Additionally, the L-sit requires flexibility in the hamstrings and hip flexors, which can be improved with consistent practice.

Mastering the L-sit requires progressive training and the development of foundational strength. Building core strength, upper body strength, and flexibility are crucial for performing the exercise effectively. Starting with appropriate progressions and gradually increasing the difficulty can help avoid injury and ensure proper technique.

L-sit progressions can include:

Foot-supported L-sit

The foot-supported L-sit is a beginner-friendly variation that allows individuals to practice the L-sit position with support.

• Sit on the floor with your legs extended and your hands placed on the ground beside your hips.
• Press your hands into the ground and lift your body off the floor, using your feet as support.
• Keep your legs extended and aim to bring your knees as close to your chest as possible.
• Hold the position for a designated amount of time, gradually increasing the duration as you get stronger.
• Focus on maintaining proper form, engaging the core, and keeping the legs as straight as possible.

L-sit on parallettes or bars

Progressing to the L-sit on parallel bars or parallettes increases the challenge and engagement of the core and upper body muscles.

• Sit on the parallel bars or parallettes with your hands placed beside your hips.
• Press your hands into the bars and lift your body off the ground, extending your legs straight out in front of you.
• Aim to bring your legs parallel to the ground, creating a 90-degree angle with your torso.
• Hold the position for a designated amount of time, gradually increasing the duration as you get stronger.
• Focus on maintaining proper form, engaging the core, and keeping the legs as straight as possible.

Straddle L-sit

The straddle L-sit is an intermediate progression that challenges the core muscles further and requires increased flexibility in the hips and hamstrings.

• Sit on the floor with your legs spread apart in a straddle position.
• Place your hands on the ground beside your hips.
• Press your hands into the ground and lift your body off the floor, extending your legs straight out in front of you.
• Aim to bring your legs as wide apart as possible while maintaining the L-sit position.
• Hold the position for a designated amount of time, gradually increasing the duration as you get stronger.
• Focus on maintaining proper form, engaging the core, and keeping the legs as straight as possible.

Incorporating L-sits into your training routine can help improve core strength, upper body stability, and overall athleticism. The L-sit is a challenging exercise that requires focus, determination, and consistent practice to master.

As you progress and become more comfortable with the L-sit progressions, you can work towards achieving the full L-sit. The full L-sit involves lifting the body off the ground with straight arms, extending the legs out in front of you, and keeping them parallel to the ground.

To perform the full L-sit

1. Find a stable surface, such as parallel bars or parallettes.
2. Place your hands on the bars or parallettes beside your hips.
3. Press your hands into the bars and lift your body off the ground, fully extending your arms.
4. Engage your core and lift your legs off the ground, extending them straight out in front of you.
5. Aim to keep your legs parallel to the ground, creating a 90-degree angle with your torso.
6. Hold the position for a designated amount of time, gradually increasing the duration as you get stronger.
7. Focus on maintaining proper form, engaging the core, and keeping the legs as straight as possible.

The full L-sit requires significant strength and stability in the core and upper body. It challenges not only the muscles but also the mind as you strive to maintain the position and control your body in space.

Incorporating the L-sit into your training routine can have a significant impact on your overall strength, stability, and body control. It can be performed as part of a dedicated core workout or combined with other exercises to create a comprehensive training session.

Front Lever

The front lever is an advanced bodyweight exercise that requires exceptional upper body and core strength, as well as significant body control. It is an impressive feat of strength often seen in gymnastics and calisthenics routines. The front lever showcases a horizontal body position with the arms extended, parallel to the ground, and the body held straight.

Mastering the front lever takes time, dedication, and a progressive approach to training. It targets the muscles of the back, shoulders, core, and arms, making it an excellent exercise for developing overall upper body strength and stability.

Achieving the front lever involves more than just brute strength. It requires a combination of muscular control, body awareness, and proper form. Building up the necessary strength and stability for the front lever involves training various muscle groups and progressing through specific exercises.

Front lever progressions

There are several progressions and exercises that can help you work towards the front lever:

Tuck front lever

The tuck front lever is an intermediate progression towards achieving the full front lever. It focuses on building the necessary strength and body control required for the more advanced variation. The tuck front lever involves tucking the knees towards the chest while maintaining a horizontal body position.

To perform the tuck front lever:

1. Find a sturdy horizontal bar or rings: Locate a secure bar or rings that can support your body weight.
2. Hang from the bar or rings: Grasp the bar or rings with an overhand grip and fully extend your arms. Hang with your feet off the ground.
3. Engage your core and scapular muscles: Activate your core muscles by pulling your belly button towards your spine. Also, engage your scapular muscles by pulling your shoulder blades down and back.
4. Lift your knees towards your chest: Simultaneously tuck your knees towards your chest while maintaining a horizontal body position. Aim to bring your thighs close to your abdomen.
5. Maintain the tucked position: Hold the tucked position with your knees close to your chest, keeping your body parallel to the ground. Focus on maintaining proper form, engaging the core, and keeping your scapulae depressed and retracted.
6. Aim for a static hold: Start with shorter hold times, such as a few seconds, and gradually increase the duration as you build strength and control. Eventually, work towards holding the tuck front lever for longer periods.

When performing the tuck front lever, it’s crucial to maintain proper form and avoid any swinging or excessive momentum. Focus on engaging the appropriate muscles and keeping your body in a horizontal position throughout the hold.

Advanced Tuck Front Lever

The advanced tuck front lever is a more challenging progression where the knees are tucked closer to the chest, placing greater demand on the core and upper body muscles.

One-Legged Front Lever

The one-legged front lever involves extending one leg straight while keeping the other leg tucked. This variation increases the demands on the core and upper body stability, as well as the need for body control.

Back lever

The back lever is an advanced bodyweight exercise that demonstrates incredible strength, control, and body awareness. It is a static hold where the body is held horizontally, facing the ground, while the arms are extended and the back is leveraged against the bar or rings. The back lever primarily targets the muscles of the back, shoulders, and core.

Mastering the back lever requires significant upper body and core strength, as well as proper technique and progression. It is a skill often seen in gymnastics and calisthenics routines, showcasing the individual’s strength and body control.

Progressing towards the back lever involves a systematic approach and a focus on building the necessary strength and body control.

Core and Ab Exercises for Men vs Women

Core exercises are not gender-specific; they benefit both men and women equally. A strong core enhances posture, stability, and overall performance in everyday tasks and sports. Men can focus on exercises that target their abdominal muscles while also engaging the deep core muscles for optimal strength and stability. Women, on the other hand, can benefit from core exercises that not only sculpt their abs but also promote postpartum recovery and improve pelvic floor strength.

Standing Ab Exercises

While many ab exercises are performed on the floor, standing ab exercises offer unique advantages. Standing ab exercises engage the core muscles in a more functional and upright position, simulating movements encountered in daily activities and sports. Exercises such as standing cable twists, standing knee raises, and standing oblique crunches strengthen the abs while also enhancing balance and stability.

Weighted Ab Exercises

To increase the intensity and challenge the abdominal muscles further, incorporating weighted ab exercises into your routine can be highly effective. Weighted exercises provide resistance that helps build strength and muscle definition. Weighted exercises like weighted Russian twists, cable crunches with added resistance, and weighted decline sit-ups can be incorporated to take your ab training to the next level.