What's up, guys? It's Bas
here from Calisthenics Family. This video is for people that want to do a short but effective core workout
routine without any equipment. you can do,
just follow along with me in order to get a strong core and work on your six pack abs. With this routine,
we will work the whole abdominal region, and we will do to get the best results possible. I've already scheduled
this workout into a calisthenics family workout app,
so definitely check that out. We will do that will t
ake up about So, are you ready? Let's get started. And make sure
to follow this routine all the way to the end to discover Okay, guys. So the first exercise So for this,
we need only a towel. We're going to lie
on our back. From here. We're going to put our hands next to our hips. We're going to make sure
that our shoulders are off the ground by keeping our chin close to a chest. I'm going to extend our legs. And from here, we're going to use our hip
flexors and lower ab muscles to raise our leg
s, go down, stay
just above the ground with your feet,
and then repeat this motion. Okay, So we're going to do
ten rep for this. So are you ready? Let's get started. So lie down from here. Nice and controlled. Make sure you don't
hollow your lower back Two more. Come on. Last one. Okay, so
that was the first exercise. We're going
to take some rest now and then we're going to move
on to the next exercise, This is a static movement
that trains the entire core. So for this movement,
what you're goi
ng to do is we're going to lie again
on our back. We're going to get
our shoulders off the ground by getting our chin
towards the chest. we’re going to raise our arms
overhead, kick our feet up in the air, and then we're going
to lower our legs up until a point where we feel
that our lower back is arching, if your lower back is arching,
you've gone too far. So you want to get up
a little bit more and you want to keep
this static position and you
should feel it in your core. Okay, so we're
going
to do this exercise for 30 seconds. So are you ready? Let's lie down. Chin towards the chest, arms overhead. From here Lower yourself down. Okay. Here we go. Ten more, come on. Okay, so those were the hollow
body holds And the next exercise that
we're going to do Okay, guys. So for the v-ups what you want to do is we want to get back
to that hollow body position from here. Go up and down. Try to keep your leg straight. And really focus on that core
compression. So we're going to do eight
reps of
this. So, are you ready? Let's get down. Raise your feet off
the ground. Let's go. last one Okay, so that was eight reps. Now we're going to do So let me explain this exercise, because
it's quite complicated. So we're going
to put our feet on the floor, also our hands as well,
straight arms. I'm going to lift my left foot and I'm going to kick it through to the side where my right hand was. And I'm going to come back and I'm going to do the same
with the other side. So right foot, kick through
and back. So we're going to repeat this
for 12 to 16 reps. So try to do it controlled. Are you ready? Get into position and let's go Four more. Last one. So those were the kick throughs. Now let's take some rest and then we'll go to the next exercise, So let me explain
the exercise. So for the heel touches, side to
side, I'm going to lay on the back
once more. I'm going to put our feet
flat on the ground a little bit, further away from the glutes, going to get the shoulders off
the ground. I'm g
oing to move side to side to really target
those obliques. Okay. So we're going to do 20 reps. Every side is one rep. So let's get it.
Get into position. And here we go. halfway there. Okay, so those were 20 reps. Now, for the next exercise
we're going to do. So for this exercise, the Russian twist,
we're targeting the obliques. So we're going to
get into a V position. I'm going to put our hands,
we're going to twist all the way
to the side, go back and then also
to the other side. It's really i
mportant
that you try to reach far, so you really twist your body. Okay, we're going to do 20
reps, so let's get started. Sit down. Halfway. Okay,
so those were two obliques. Now we're going to put. I'm going to do
another exercise that targets more the core, Okay guys, so take some rest while I'll explain the next exercise. So for the elevated tuck ups, we're going to put our lower
arms into the floor, Keep our chest high,
feett extended. From here. We're going to bring our knees to our chest
a
s far as possible in the flow and control motion
and then kick back. We're going to do this on both
sides. We're going to do
12 reps in total. So are you ready? Let's go. Elbows in the floor. two more. Last one. So now we’re going to the final exercise first, take some rest. And the final So for the plank,
what we want to do is want to put our lower arm
into the ground. From here, we want to make sure that the elbow
is beneath the shoulder. Then we want to extend
the legs. tense our glutes. Suck
in our bellybutton
and hold this position. Okay,
so we're going to do this exercise for 30 seconds. It’s the final exercise. Let's get into the position. tense everything up. And here we go. Come on, 15 seconds more. Hold it. And that's it. Well done. Okay, guys. So this was
the complete work out. This core routine has every element
in it Make sure to do to get
a really effective workout in. You can also check out
this workout in the Calisthenics
Family workout app so you can keep track of your
progress
and do it anywhere you want. We also have a lot of other routines and workout plans
that you can follow in the app to build
strength, gain muscle mass, improve your mobility,
and learn calisthenics skills. So make sure to check out our app
in the Google Play or app store and download it for free. Lastly, let's get into This week we will give away
one set of calisthenics, family wrist wraps,
which are a must have for when starting calisthenics. after publishing this video. The winner wi
ll be announced
in next week's video. This is what we gave away
in last week's video, and a winner will appear
right here in the screen. Congrats. Okay, guys, let me know Don't
forget to like, subscribe and put your notifications on
so you won't miss the giveaway winner. And I'll see you next week. Peace out.
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