You’re about to discover core bodyweight workouts that unlock the power to core strength. Discover the world of calisthenics at home, as we delve into gender-specific core building techniques for men and women. Explore effective exercises to aid women in their weight loss journey, while strengthening and sculpting the core for both men and women.

Core Bodyweight Workouts for Beginners

Core bodyweight workouts are excellent for beginners as they require little to no equipment and can be done in the comfort of your home. A strong core is essential for overall stability, balance, and posture. Here are some beginner-friendly core bodyweight workouts:

Plank:

Start in a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels.
Engage your core and hold this position for as long as you can, aiming for 20-30 seconds to start with.
Make sure to keep your back flat and avoid arching or sagging.

Crunches:

Lie on your back with your knees bent and feet flat on the floor.
Place your hands behind your head or crossed over your chest.
Engage your core and lift your shoulders off the ground, curling towards your knees.
Lower back down with control and repeat for 10-15 reps.

Reverse Crunches:

Lie on your back with your knees bent and feet lifted off the floor.
Place your hands on the floor beside you for support.
Engage your core and lift your hips off the ground, bringing your knees towards your chest.
Lower back down with control and repeat for 10-15 reps.

Bird Dog:

Start on all fours with your hands directly under your shoulders and knees under your hips.
Extend your right arm forward and your left leg backward simultaneously, keeping your hips and shoulders level.
Hold for a few seconds, then return to the starting position.
Repeat on the other side and continue alternating for 10-12 reps on each side.

Russian Twists:

Sit on the floor with your knees bent and feet flat on the ground.
Lean back slightly and lift your feet off the floor, balancing on your sit bones.
Hold your hands together in front of your chest and twist your torso to the right, then to the left.
Continue alternating sides for 10-15 reps on each side.

Bicycle Crunches:

Lie on your back with your hands behind your head and knees bent.
Lift your feet off the floor, and bring your right knee towards your chest while simultaneously twisting your torso to bring your left elbow towards your right knee.
Straighten your right leg and switch sides, bringing your left knee towards your chest while twisting your torso to bring your right elbow towards your left knee.
Continue alternating sides for 10-15 reps on each side.

Perform these exercises 2-3 times per week, allowing at least a day of rest between sessions. As you become more comfortable and stronger, you can gradually increase the number of repetitions or hold times to continue challenging your core muscles. Remember to focus on proper form and engage your core throughout each exercise for maximum effectiveness and injury prevention.

How To Start Calisthenics at Home for Beginners (No Equipment)

Core Bodyweight Workouts for Men that Want to Build Muscle

To build muscle effectively, men can incorporate more challenging bodyweight core exercises that focus on progressive overload. These exercises engage multiple muscle groups and help create a strong and well-defined core. Here are some advanced bodyweight core workouts for men:

Hanging Leg Raises:

Hang from a pull-up bar with an overhand grip (palms facing away from you).
Keep your legs straight and raise them up towards the ceiling until they are parallel to the ground.
Lower your legs back down with control, avoiding swinging.
Aim for 3 sets of 10-12 reps.

Dragon Flags:

Lie on a bench or the ground, holding onto the edge behind your head.
Lift your legs and torso together until your body forms a straight line.
Lower your body down slowly, keeping tension in your core throughout the movement.
Aim for 3 sets of 8-10 reps.

L-Sits:

Sit on the floor with your legs straight in front of you.
Place your hands on the ground beside your hips and press into the ground to lift your body off the floor.
Keep your legs straight and try to hold the position for as long as possible.
Aim for 3 sets of 20-30 seconds.

Plank Variations: a. Weighted Plank: Perform a regular plank with a weight plate or sandbag on your back. b. Side Plank with Hip Dips: Get into a side plank position and lower your hip towards the ground and then back up. c. Plank Shoulder Taps: In a plank position, touch your left shoulder with your right hand and alternate sides.

Aim for 3 sets of 10-12 reps or 20-30 seconds hold for each variation.

Ab-Wheel Rollouts:

Kneel on the floor and hold an ab wheel (or use a barbell with weight plates) with your hands directly under your shoulders.
Roll the wheel forward, extending your arms and keeping your core tight.
Roll back to the starting position with control.
Aim for 3 sets of 8-10 reps.

Pike Push-Ups:

Start in a push-up position, but with your hips raised so that your body forms an inverted V shape.
Lower your head towards the floor by bending your elbows, then push back up to the starting position.
Aim for 3 sets of 8-10 reps.

As with any muscle-building program, it’s essential to progressively increase the intensity of these exercises over time to continue challenging your muscles. Additionally, ensure you’re consuming enough protein and calories to support muscle growth and recovery. Rest and recovery are equally important, so allow your core muscles to rest for at least 48 hours between intense workouts. Remember to use proper form and engage your core muscles throughout each exercise to avoid injury and maximize results.

Full Body Workout for Beginners – No Gym

Core Bodyweight Workouts for Women that Want to Lose Weight

Here are some effective core bodyweight workouts for women aiming to lose weight. These exercises engage the core while also involving other muscle groups to help burn calories and promote fat loss:

Mountain Climbers:

Start in a high plank position with your hands directly under your shoulders.
Bring one knee towards your chest and then quickly switch legs, as if you’re “climbing” in place.
Keep your core engaged and perform the movement at a moderate to high pace.
Aim for 3 sets of 30-45 seconds.

Burpees:

Stand with your feet shoulder-width apart.
Drop into a squat position, placing your hands on the floor in front of you.
Kick your feet back into a plank position.
Perform a push-up, then quickly jump your feet back to the squat position.
Explosively jump up into the air, reaching your arms overhead.
Land softly and immediately go into the next repetition.
Aim for 3 sets of 10-12 reps.

Russian Twists with Leg Raise:

Sit on the floor with your knees bent and feet lifted off the floor, balancing on your sit bones.
Hold your hands together in front of your chest and twist your torso to the right, then to the left.
While twisting, extend your legs out straight, and bring them back in while returning to the center.
Continue alternating sides for 10-15 reps on each side.

Bicycle Crunches with a Twist:

Lie on your back with your hands behind your head and knees bent.
Lift your feet off the floor, and bring your right knee towards your chest while simultaneously twisting your torso to bring your left elbow towards your right knee.
Instead of switching immediately, hold the position for a second before alternating sides.
Continue alternating sides for 10-15 reps on each side.

Plank with Shoulder Taps:

Start in a high plank position with your hands directly under your shoulders.
Lift your right hand and tap your left shoulder, then return it to the ground.
Repeat on the other side, tapping your right shoulder with your left hand.
Maintain a stable plank position and minimize hip movement.
Aim for 3 sets of 10-12 taps on each side.

Seated Leg Lifts:

Sit on the floor with your legs straight out in front of you and your hands placed on the ground for support.
Lean back slightly and lift your legs off the floor, keeping them straight.
Lower your legs down slowly without touching the ground and then lift them back up.
Aim for 3 sets of 10-12 reps.

Combine these core bodyweight workouts with a well-balanced diet and regular cardiovascular exercises for the best weight loss results. As with any exercise program, it’s essential to listen to your body and perform the exercises with proper form to prevent injuries. Start with a number of repetitions that challenge you but are doable, and gradually increase the intensity as you get stronger and more comfortable with the exercises.

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How to Start Calisthenics at Home for Beginners

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