Name: Playbook - Women’s Calisthenics - Core Workout (floor only)
Uploaded: 2022-05-28T19:15:57.403Z
Duration: 10 min
Description: Core Workout (floor only)

These exercises are designed to help strengthen your core compression. Complete this workout twice a week for 8 weeks along with your other workouts for best results. Having a strong compression is essential for learning many calisthenics skills including press handstands, chin up pull over, kip, and many more.

-Start lying down with your legs up at a 90 degree angle.

-Engage your core to roll up in a crunch with your hands behind your head supporting your neck. 

-Do not use you head or neck muscles in the crunch, as it can strain your neck and takes away from the core exercise.

Tip: Keep your elbows open, and bring your chest up towards the sky for best results.

L-Crunches

Lie face up on the floor with arms overhead and pressing your lower back into the floor. Gently rock while suspending your arms and legs off the floor. 

Tip: Your hands or heels should not touch the ground. Slow and controlled is key.

Hollow Rock

-Start in a piked position with your arms shoulder width apart  and hands on the floor.

-Engaging your core, hip flexors, and quads begin to lift both legs up and down at the same time and pulse.

Tip: Do not lean back to lift your legs up it will take away from the compression exercise.

Pike Compression

Begin in a plank position with your elbows locked and your shoulders stacked vertically on top of your wrists. Rotate your wrists about 45 degrees and protract your shoulder blades by pulling them down. Then begin to lean forward until your shoulders are forward over your hands. 

Tip: Keep your butt down
Modification: Do the same lean on your knees in a modified push-up position.

Planche Leans

1. Lie on your back, legs straight and together. 

2. Keep your legs straight and lift them all the way up to the ceiling until your legs passes a 90 degrees to your hips. Go as far as your comfortable with and that your mobility allows.

3. Slowly lower your legs back down till they’re just above the floor. Hold for a moment.

4. Raise your legs back up. Repeat.

Core Workout (floor only)

More workouts from Women’s Calisthenics