Having a six pack can feel like an uphill battle, especially when it seems like every delicious food in the world is out to sabotage your efforts.
You’ve tried everything from crunches to cleanses, but that stubborn layer of flab just won’t budge. It’s like your belly has taken on a life of its own, with a personality that’s equal parts stubborn, clingy, and downright ornery.
But fear not! While it’s difficult to define and see the abdominal muscles, it’s not an impossible one. It takes patience, determination, and understanding where to put your focus on.
So grab a carrot stick and settle in, because we’re going to tackle the abdominal muscles and learn the best calisthenics core exercises!
Anatomy Of The Abs
Rectus abdominis – The rectus abdominis is the most well-known of the abdominal muscles, and it’s what most people refer to when they talk about “abs”. This muscle runs down the center of the abdomen and is responsible for flexing the torso (bringing the chest towards the hips) and supporting the spine.
External obliques – The external obliques are located on either side of the rectus abdominis, running diagonally from the lower ribs to the pelvis. These muscles are responsible for twisting the torso and bending the torso sideways.
Internal obliques – The internal obliques are located underneath the external obliques, running diagonally in the opposite direction (from the pelvis to the lower ribs). Like the external obliques, these muscles are responsible for twisting and bending the torso.
Transverse abdominis – The transverse abdominis is the deepest of the abdominal muscles, located underneath the rectus abdominis and wrapping around the sides of the torso. This muscle is responsible for stabilizing the spine and compressing the internal organs.
Why It’s Important To Target All Muscle Groups?
Targeting all the muscle groups in the abdominal region is important for better results while exercising for several reasons.
Firstly, as mentioned above, the abdominal muscles comprise several different muscle groups, including the rectus abdominis, obliques, and transverse abdominis. Each of these muscle groups performs a different function and contributes to overall core stability and strength.
Targeting only one or two of these muscle groups can lead to imbalances and weaknesses in other areas, increasing the risk of injury and limiting overall progress.
Secondly, a comprehensive abdominal workout that targets all muscle groups can help to improve overall core strength and stability. This can have numerous benefits, including improved posture, reduced risk of back pain, and increased athletic performance.
Finally, targeting all muscle groups in the abdominal region can help to create a more toned and defined appearance. While it’s not possible to spot-reduce fat in a specific area, building and strengthening the underlying muscles can help to create a more sculpted and defined look.
Overall, incorporating exercises that target all muscle groups in the abdominal region is essential for achieving optimal results and improving overall core strength and stability.
Top 3 Exercises For The Upper Abs
When it comes to abdominal exercises in calisthenics, there are a ton of great exercises to choose from. But if you’re looking to target your upper abs specifically, there are a few especially effective moves. Here are my top 3 picks for the best exercises for the upper abs:
1. Crunches
This classic move is a staple of any ab workout for a reason – it’s incredibly effective at targeting the upper abs. To perform a crunch, lie on your back with your knees bent and your hands behind your head.
Use your abs to lift your upper body off the ground, curling your shoulders towards your knees.
Make sure to keep your neck in a neutral position (i.e. don’t strain your neck by pulling on it with your hands), and focus on contracting your abs as you lift and lower your body.
2. Toe Touches
Another great move for the upper abs is toe touches.
To perform this exercise, start in the same position as a regular crunch (lying on your back with your hands behind your head), but instead of lifting straight up, Lift your legs and try to touch your toe with your hands.
This change in position makes it harder and targets even better the upper abs. Make sure to include toe touches for optimal results.
3. Plank
While not a traditional “crunch” exercise, the plank is a fantastic way to work the upper abs (as well as the entire core).
To perform a plank, start in a push-up position with your hands shoulder-width apart and your feet hip-width apart.
Keeping your body in a straight line from head to heels, engage your abs and hold the position for as long as you can. Start with shorter holds (e.g. 10-15 seconds) and gradually work your way up to longer holds (1 minute or more).
Want to make it harder? Try adding weight to your body and do weighted planks for better results.
Top 3 Exercises For The Lower Abs
In addition to the size and definition of the rectus abdominis muscle, good lower abs are characterized by low levels of body fat.
Even with well-developed muscles, excess body fat can cover up the lower abs, making them less visible.
To achieve a defined and aesthetically pleasing lower abdominal area, it’s essential to maintain a healthy diet and engage in regular cardio and HIIT workouts to burn fat and promote lean muscle mass.
1. Leg Raises
Leg raises are a classic exercise for the lower abs, and for good reason – they’re incredibly effective! To perform a leg raise, lie on your back with your legs straight and your hands at your sides.
Keeping your legs together, use your abs to lift your legs up towards the ceiling, making sure to keep them straight the entire time.
Lower your legs back down to the starting position, but don’t let them touch the ground – this keeps tension in your abs and makes the exercise more challenging.
2. Reverse Crunches
Another great exercise for the lower abs is the reverse crunch.
To perform a reverse crunch, lie on your back with your knees bent and your hands at your sides. Use your abs to lift your hips off the ground and towards your chest, curling your tailbone towards your belly button.
Lower your hips back down to the starting position and repeat.
3. Hollow Body Hold
While not a traditional “ab” exercise, mountain climbers are a fantastic way to work the lower abs (as well as the entire core and upper body).
To perform a mountain climber, start in a push-up position with your hands shoulder-width apart and your feet hip-width apart.
Keeping your body in a straight line from head to heels, bring one knee towards your chest, then switch sides, bringing the other knee towards your chest. Alternate sides quickly, almost as if you’re running in place.
The quick, explosive movement engages the lower abs and helps to build strength and endurance.
Top 3 Exercises For the Obliques
Because the obliques are a deep muscle group, it can be challenging to isolate and target them effectively. This difficulty is compounded by the fact that many ab exercises primarily target the rectus abdominis muscles in the center of the abdomen.
However, neglecting the obliques can result in an unbalanced core, which can lead to poor posture, back pain, and reduced athletic performance.
In addition to the functional benefits, developing strong obliques can enhance the aesthetic appearance of your midsection by creating a well-defined waistline and improving overall symmetry. Therefore, it’s crucial not to forget about the obliques in your AB calisthenics routine and to include exercises that specifically target this muscle group.
Side Plank
The side plank is a fantastic exercise for the obliques, as it requires you to engage your side muscles to hold your body in a stable position.
To perform a side plank, start in a traditional plank position (forearms and toes on the ground, body in a straight line). Then, rotate your body to one side, propping yourself up on one forearm and stacking your feet on top of each other.
Hold the position for as long as you can, then switch sides and repeat.
Russian twists
Russian twists are another great exercise for the obliques, and they’re also a lot of fun to do!
To perform a Russian twist, sit on the ground with your knees bent and your feet flat on the floor. Lean back slightly and lift your feet off the ground, balancing on your tailbone.
Holding a weight or a medicine ball, twist your torso to one side, tapping the weight or ball on the ground next to your hip. Then, twist to the other side and tap the weight or ball on the ground next to your other hip. Repeat for several reps, twisting as far as you can with each movement.
Bicycle crunches
I mentioned bicycle crunches in my previous answer for the upper abs, but they’re also a fantastic exercise for the obliques.
To perform a bicycle crunch, start in the same position as a regular crunch (lying on your back with your hands behind your head), but instead of lifting straight up, twist your torso to bring your left elbow towards your right knee as you extend your left leg out straight. T
hen, switch sides, bringing your right elbow towards your left knee as you extend your right leg out. This twisting motion engages the obliques and helps to build strength and definition in the waistline
Wrapping It Up
Exercising the abs is incredibly important for maintaining a healthy and functional body. The core muscles provide support and stability for the spine and pelvis, which helps to prevent injury and improve overall posture.
Several studies have shown that improving core strength can reduce the risk of injury. For example, a study from NIH found that core stability exercises, helped to improve lower back endurance and decrease the likelihood of lower back pain.
Regular core workout with calisthenics exercises can also help to improve athletic performance by increasing core stability and improving movement patterns. A study published in the Journal of Sports Science and Medicine found that core stability training resulted in improvements in agility, balance, and power output in soccer players.
Make sure to be consistent and include all ab workouts mentioned above at least 1 a week. You’ll start noticing the difference after a couple of weeks.
