Best Calisthenics Exercises for Core Strength

A while back we spoke about the benefits of body weight exercises. This week we’re going one step further and into specific calisthenics exercises.

To move well in Calisthenics, our body needs to have good core strength, motor control and joint flexibility! Most injuries relating to Calisthenics come down to a lack of one, or a combination of these factors.

Calisthenics is a physically demanding sport, and therefore it is important to ensure that all 3 of these elements are addressed. For example, if you have great flexibility but lack correct core control and activation, then your ability to effectively perform an Arabesque is compromised and your risk of injury is heightened!

Here are some helpful calisthenics exercises to help with improving your core strength, motor control and flexibility.

Calisthenics Exercises for FLEXIBILITY

Lumbar rotations

• Lie on your back with knees bent and feet together
• Ensure lower back is flat and not arched
• Now drop both legs to one side, keeping feet together throughout the movement
• Hold for 20 seconds
• Now, bring legs to centre and repeat to the other side
• Perform this 3 times per side

Passive lumbar extension

• Lie on stomach with hands under shoulders
• Using your hands, push chest up from floor
• Your glutes should be relaxed and your pelvis still in contact with the ground
• Hold for 10 seconds
• Repeat 5 times

Hip flexor stretch

• In a kneeling position, step forward with left leg so you are now in a lunge position
• Tilt pelvis forward until stretch is felt over the right hip flexor
• Hold for 20 seconds
• Repeat on other side
• Perform this 3 times per side

Calisthenics Exercises for CORE

Leg lowers to improve core strength

• Lie on back with legs up in “table top” (90 degree angle at hip and knees)
• Ensure lower back is flat and not arched
• Now, lower one leg down just before the heel touches the ground
• Return to starting position and repeat with other leg
• Perform 10 repetitions per side. You must ensure your lower back doesn’t arch up at any stage
• Take a 1 minute break and perform another 2 sets

Calisthenics Exercises for MOTOR CONTROL

Arabesque

• Standing on a single leg, bring the other leg back as you lower your trunk so that both the moving leg and trunk are parallel to the floor
• Return to starting position
• Repeat 10 times per side
• Complete 2 sets

Single leg squat on pillow

• Standing on one leg on a pillow
• Lower your body down by bending at your hip and knee
• Repeat 20 times
• Complete 2 sets

4-point kneel alternating arm and leg

• Start in a 4-point kneel position
• Ensure lower back is not arched
• Now, lift and extend opposite arm and leg at the same time
• Try to maintain pelvic alignment
• Repeat 20 times
• Complete 2 sets

Bridge

• Lie on back with knees bent in crook lying position
• Ensure lower back is flat on floor
• Engage core muscles and lift bottom off floor
• Return back to starting position
• Repeat 20 times
• Complete 2 sets

Conclusion

If you’re thinking about trying calisthenics exercises to build your strength stability and endurance, then these exercises for core, flexibility and motor control are the best place to start!

Melissa Manuelpillai - Physiotherapist, Back In Motion Hawthorn
Melissa completed her postgraduate degree, Doctor of Physiotherapy, at the University of Melbourne.  Prior to this, she completed a Bachelor of Exercise and Sport Science at the University of Sydney.  Melissa has worked with local AFL and netball clubs, as well as community and women’s health centres across both Sydney and Melbourne. Melissa’s special interests include: holistic wellness, arthritis, sacroiliac joint pain/pelvic instability, pre and post-natal exercises (clinical-exercise, floor based, gym)