Calisthenics Ab Exercises
Crunches are not on this list. The abs in calisthenics work isometrically to stop the hips sagging in a lever, a plank and a handstand, so the exercises that transfer are the ones that ask you to hold a line under load. The hanging work adds the lower abs and hip flexors that levers demand.
- Exercises
- 13
- Spread
- 4 Beginner, 6 Intermediate and 3 Advanced
- No equipment
- 5 of 13
- Otherwise needs
- Pull-up Bar (4), Parallettes (2), Bench (1), Ab Wheel (1)
All 13 abs exercises
Abs
Hollow Body Hold
The fundamental core position in gymnastics. Creates full-body tension and builds the foundation for advanced movements.
None
Abs
L-Sit
A static hold where you support your body with straight arms while holding legs extended horizontal. Builds tremendous core and hip flexor strength.
Parallettes
Abs
V-Sit
An advanced L-sit where legs are raised above horizontal, forming a V-shape with the body.
Parallettes
Abs
Hanging Leg Raise
A hanging core exercise where you raise your legs while hanging from a bar. Excellent for lower abs.
Pull-up Bar
Abs
Toes to Bar
A hanging core exercise where you touch your toes to the bar. Full range hanging leg raise.
Pull-up Bar
Obliques
Windshield Wipers
A rotational core exercise performed while hanging. Legs sweep side to side like windshield wipers.
Pull-up Bar
Abs
Dragon Flag
A legendary core exercise popularized by Bruce Lee. Your body pivots from the shoulders while remaining rigid.
Bench
Abs
Ab Wheel Rollout
An anti-extension core exercise using an ab wheel. Challenges the core to resist spinal extension.
Ab Wheel
Abs
Plank
The fundamental isometric core exercise. Builds endurance and stability in the core muscles.
None
Abs
Tuck Front Lever Hold
A tucked front lever position held for time. Excellent for building toward the full front lever.
Pull-up Bar
Abs
Dead Bug
A core stability exercise where you lower opposite arm and leg while maintaining a flat back.
None
Abs
Reverse Plank
A plank performed facing upward, targeting the posterior chain and opening the chest.
None
Abs
V-Up
A dynamic core exercise where arms and legs meet in the middle, forming a V shape.
None