How I Got Abs... With Calisthenics

Introduction

In this tutorial, we'll explore how to achieve impressive abs through calisthenics. Colin Murray shares four essential calisthenic skills that not only enhance your physique but also improve your overall strength. We’ll break down these skills along with core exercises targeting the rectus abdominis, obliques, and serratus anterior.

Step 1: Master the L-Sit

The L-Sit is a crucial skill that strengthens your core and hip flexors.

• How to perform the L-Sit:

  1. Sit on the ground with your legs extended in front of you.
  2. Place your hands next to your hips, fingers pointing forward.
  3. Press through your palms and lift your body off the ground while keeping your legs straight.
  4. Hold this position for as long as possible.

• Progression tips:

  • Start by holding the position for short intervals (5-10 seconds).
  • Gradually increase your hold time as you get stronger.
  • Use parallettes for added comfort and stability.

Step 2: Build Towards the Front Lever

The Front Lever is an advanced skill that requires significant core and upper body strength.

• How to perform the Front Lever:

  1. Hang from a pull-up bar with an overhand grip.
  2. Engage your core and pull your knees towards your chest.
  3. Slowly extend your legs out until your body is parallel to the ground.

• Progression tips:

  • Start with tuck holds to build strength.
  • Progress to extended tuck holds, then to one leg extended, and finally both legs extended.

Step 3: Achieve the Human Flag

The Human Flag is a visually impressive skill that demonstrates core strength and body control.

• How to perform the Human Flag:

  1. Find a vertical pole; grip it with both hands.
  2. Position your body sideways to the pole, engaging your core.
  3. Lift your legs and body horizontally away from the pole, keeping your body straight.

• Progression tips:

  • Start with side holds, gradually working on your core engagement before attempting the full flag.
  • Use a spotter if needed to build confidence.

Step 4: Perfect the Handstand

The Handstand is fundamental in calisthenics, improving balance and upper body strength.

• How to perform the Handstand:

  1. Start in a standing position, arms overhead.
  2. Kick both legs up while keeping your core tight and body straight.
  3. Aim to balance on your hands, using a wall for support if necessary.

• Progression tips:

  • Practice wall walks to build shoulder strength and balance.
  • Start with a wall-assisted handstand before progressing to freestanding.

Step 5: Core Exercises for Strong Abs

Developing a strong core is essential for all calisthenic movements.

• Key exercises:
  • Plank: Hold a plank position for 30-60 seconds.
  • Hanging Leg Raises: Hang from a bar and raise your legs to build strength in your lower abs.
  • Russian Twists: Sit on the ground with your legs lifted, twist your torso side to side to engage your obliques.

Conclusion

Achieving impressive abs and masterful calisthenics skills requires dedication and consistent practice. Focus on mastering each skill step-by-step, gradually increasing your strength and endurance. Incorporate core exercises into your routine to support these movements. Remember, progress takes time, so be patient and enjoy the journey to a stronger physique.