Core Strength Home Workout for Calisthenics

5 effective core strenght workout exercises at home

Core Strength Home Workout for Calisthenics

Read this blog if you are looking for a Core Strength Home Workout! In this blog and the tutorial video down below, we show you 5 exercises to increase your core strength at home. A strong core is really important for calisthenics. Especially for static exercises like the Frontlever, Backlever, L-Sit (to handstand), Planche, and Handstands. In our opinion, static exercises are most important for real core strength. However, static exercises are often neglected. So that’s why we share with you these 5 really effective core strength exercises today! This Calisthenics Core Strength Home Workout is perfect to do at home! Note that this workout is not necessarily for a sixpack. Are you looking for exercises to create a sixpack? Then you should take a look at the blog about how you can achieve a six-pack, we tell you the only exercise you need to do to create a complete sixpack. Hopefully, we can help you with your Calisthenics Journey with this blog and tutorial video!

Core Strength Home Workout – 5 effective exercises

The Core Strength Home Workout training method

Before we explain the 5 effective static core strengthening exercises we would like to explain two different methods which you can do during a calisthenics home workout. The first one is Circuit Training. This training method focusses on your endurance by doing several exercises in one sequence. The second one is Sets & Reps. This training method focusses on doing your maximum amount of reps or seconds for each exercise.

During this Core Strength Home Workout, we focus on the second training method. The benefit of this training method is progressive overload. Progressive overload means that you try to do more reps or more seconds than you did the previous workout. The best way to do this is by keeping track of your workouts in a logbook. This is in our opinion the best way to increase your core strength! That’s why we have included logbooks in each home workout Plan that we offer.

An important rule to mention is that we never do a static exercise longer than 2 minutes. Can you hold an exercise longer? Then you need to add some weight. For these core strength exercises, you can often use ankle weights. The reason that we do not hold an exercise longer than 2 minutes is because you will work on endurance instead of strength. Good Luck with this Core Strength Home Workout!

”For the following 5 static exercises, the goal is to hold them as long as possible. Good luck!”

Exercise 1 – Hollow Body Hold

Hollow body hold core strength workout exercise

The first static core strengthening exercise to do at home is the Hollow Body Hold:

  • Lie down on the floor on your back
  • Put your legs and arms straightened in the air
  • Bring them as close as possible to the floor (not high in the air)
  • Keep your lower back always in contact with the ground
  • Try to hold the position as long as possible
  • Do 3 sets of this exercise and try to break your record!

Exercise 2 – Superman Hold

The next core strengthening home exercise is the Superman Hold. This exercise focusses more on the lower back:

  • Lie down on the floor on your stomach
  • Put your legs and arms straightened in the air
  • Bring them as close as possible to the floor (so not high in the air)
  • Squeeze your glutes and hips towards the ground
  • Is this too difficult for you? Move your arms from the front towards your side
  • Try to hold the position as long as possible
  • Do 3 sets of this exercise and challenge yourself!

Superman Hold core strength workout exercise

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Exercise 3 – V-Hold

We continue our Core Strength Home Workout with a really challenging exercise which is the V-Hold. If you want to learn the L-sit, V-sit, or maybe the L-sit to Handstand, this exercise will be very helpful. The V-Hold focusses more on compression and balance:

  • Sit down, contract your core and lift your legs up in the air at a 45-degree angle with your torso
  • Make sure to keep your back straight
  • Are you a beginner? Keep your hands on the ground to make it easier to keep your balance
  • Or challenge yourself and bring your arms in front of you and try to find balance
  • Try to hold the exercise as long as possible
  • Do 3 sets of this exercise and try to break your record!

V-hold core strength workout calisthenics exercises

”This exercise is very good for the obliques.”

Exercise 4 – Butterfly Hold

Butterfly Hold Core Strength workout calisthenics

The next core strengthening exercise is again a very challenging one for you to include in your Core Strength Home Workout: the Butterfly Hold. This exercise focuses on the lower back and involves a lot of balance and coordination. Nice to know: this exercise is very good for the obliques.

  • Start in a plank position with your arms straight
  • Find your balance and slowly lift one leg and the opposite arm up (e.g. right leg, left arm)
  • Try to hold the position as long as possible without switching legs/arms
  • Are you finished? Change your arms/legs and hold the position again as long as possible for the other arm and leg.
  • Do 3 sets of this exercise (including switching it will be 6 holds)!

Exercise 5 – Plank Hold

It’s time for the last exercise of this core strength home workout which is the classic Plank Hold. We always do this exercise with some extra weight, because otherwise, we can hold the exercise longer than 2 minutes.

  • Go in a plank position on your elbows
  • Keep your shoulders in line with your elbows
  • Keep your back straight
  • Try to hold the position as long as possible
  • Do 3 sets of this exercise and try to hold it longer than before!

Plank Hold Core strength workout

Core Strength Home Workout – Tutorial Video

Start your Calisthenics Journey today

We hope this Calisthenics Core Strength Home Workout will help you to get a strong core and to perform different calisthenics skills more easily. This Calishtenics Core Strenghth Home Workout is perfect to do at home. We hope you enjoyed this video and that you’ve got some more ideas on how to train your core now.

Are you new to Calisthenics or do you want to learn more about Calisthenics? Then you should definitely take a look at our FREE beginner workouts. If you want to start with Calisthenics immediately, take a look at Calisthenics at Home Workout Plan or download the Free 3x Full Body at Home Workout Plan. 

We can also help you if you want to lose weight and transform your body. Therefore we created a Weight Loss Workout & Diet Plan. Make sure to read the reviews if you consider starting with a program.

Please let us know if you have any questions about a specific subject, we are happy to help and make a video about this! 🙂

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