Introduction to Calisthenics
Core exercises are an essential part of any calisthenics routine. They help to stabilize your body and improve your posture, balance, and overall strength. The three main types of core exercises are planks, crunches, and leg raises.
Planks are a static exercise that involves holding yourself in a push-up position with your arms extended and your body straight. This exercise targets your abs, back, and shoulder muscles. To perform a plank correctly, keep your abs and glutes engaged and your hips level with your shoulders. Start with holding a plank for 20 seconds and gradually increase your time as you get stronger.
Crunches are a dynamic exercise that involves curling your upper body towards your knees. This exercise targets the rectus abdominis, the muscle that runs vertically down the front of your stomach. To perform a crunch correctly, lie on your back with your knees bent and your hands behind your head. Lift your shoulders off the ground and contract your abs as you come up. Be sure to exhale as you crunch up and inhale as you lower yourself back down. Start with performing 10-15 reps and gradually increase the number as you get stronger.
Leg raises are a dynamic exercise that involves lifting your legs off the ground while lying on your back. This exercise targets your lower abs and hip flexors. To perform a leg raise correctly, lie on your back with your legs straight and your arms at your sides. Lift your legs off the ground and keep them straight as you raise them to a 90-degree angle. Be sure to keep your abs engaged and your lower back pressed into the ground. Start with performing 10-15 reps and gradually increase the number as you get stronger.
For further reading, check out the book Calisthenics: The Ultimate Guide to Bodyweight Training by Jeff Cowan. This book provides a comprehensive overview of calisthenics and includes detailed instructions for a variety of exercises and workouts.
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