If you have ever checked out those guys doing calisthenics, I’m sure you have seen how strong and beautiful abs they have. They do not use any machines or other “magic” equipment just bodyweight exercises but their midsection talks for itself.
One of the reasons why they have such strong core is that most of the moves they do such as pull ups, chin ups, push ups are compound exercises. That means when these practices are done several muscles work together, especially the core muscles to control and stabilize the body. If you have ever done pull ups, you know what I’m talking about.
On the other hand, bodyweight abs exercises are the king of shaping the midsection. Just think about hanging leg raise. When you do it, you feel the pain almost all parts of the core. And it is just one movement from the numerous.
But there is one thing you should keep in mind if you want to do calisthenics abs workouts that is you need to train all parts of the core. These are the transverse and rectus abdominis, external and internal oblique. And I also add the lower back to this list.
It is not enough to focus only one particular abdominal muscle if you want to have a well-defined and strong core. For example, it is not sufficient to do just traditional leg lifts, and crunches since these activities mainly work your rectus abdominis, and with that, your obliques and lower back will be neglected. Hence, your calisthenics abs workout plan should be created with this in mind. It must be versatile.
About equipment. There are many bodyweight exercises for abs that do not need any equipment at all. And if you have a pull-up bar you can do different leg raises that, in my point of view, are the best for abs. However, there is one equipment that I recommend that is the ab wheel. It is an excellent tool to boost the strength of your core.
Finally, to get the results you should perform the calisthenics exercises for abs correctly. So, if you are a newbie spend the time to learn the correct form and pay attention to make the moves with a full range of motion.
Below I have collected many workout routines that meet the criteria mentioned above. Most of the programs can be done at home too. You can filter the list by difficulty (beginner, intermediate, advanced).
Abs Exercises on Dip & Pull Up Bar Tutorial
Well, the title of the video says it is for beginners, but it is too hard for a newbie for sure. But, I put this video on this list because you can learn the best moves you can do on the pull up bar and parallel dip bars and how to perform them correctly. Plus, it 's nice to see how the muscles are engaged during the movements.
Abs & Core Routine
This is an intermediate routine since harder moves such as front lever and l-sit to bent arm handstand are included that require existing routine and strength.
Calisthenics Six Pack Abs Workout Routine
This workout is for the lovers of leg lifts, like me. Maybe I have told, but the leg lift and its various are the best for the midsection for sure. I also, like that in this routine the Dragon Flag (Bruce Lee) is added. And one more thing this guy is a good example that you can workout wherever you want. You don't need to go to a fancy gym to have a perfect body.
Abs of Steel
This is a good beginner routine to start with that can be done at home. Seems to be easy since only 10 reps are recommended, but after three sets you will feel the burn.
Another beginner routine, but I like that burpees and mountain climber are included. These are excellent moves to burn belly fat because they not only strengthen the abs, but they are also great cardio exercises. Plus, knee raise is included which good starting for bar leg lifts and works the lower abs efficiently.
Calisthenics Tutorial Beginner to Advanced
There are two reasons why I love this video. Firstly, because we can learn powerful bodyweight lower back exercises. A strong lower back is crucial for any sport and to avoid back injuries.
The second reason why I recommend to check it out is that you can learn gymnastic ring abdominal exercises. Frankly, I have not tried them since I have no rings yet, but I'm sure they need extreme strength.
The 8 Pack Abs Workout
If you are a pro, this routine is for you. 5-minute legs hold, 250 sit ups, 25 dragon flags. OMG! If you can do it, you are a superman.
Medrano is one of the most famous icons of the street workout guys. From this video, you can learn what type of abdominal slicing exercises he does for ripped abs.
Ab Wheel Extreme Progressive Exercises
As I mentioned before the ab wheel is a highly useful equipment to boost the strength of your core, but it also works your shoulders and chest. From this video, you can learn how to do the ab wheel exercise correctly, plus advanced variations to kill your midsection.
This is similar to the previous beginner one but with more reps. I would also add the Superman exercise for lower back training.
Wasn't enough? From this video, you can learn even more moves to train your abs with bodyweight exercises such as various planks.
I hope you liked this list of calisthenics workouts for abs and you find one that is suitable for you. I’m going to add more programs in the future as well. However, I think now you know how to create your routine.
In case you have fat on your stomach do not forget that you should lower your body fat to get six pack abs. Hence, focus on your diet and do fat burning cardio exercises as well.