Are you still far from developing that strong six pack core?
And do you struggle with finding the right exercises?
The fact is, everyone will give you 10 different exercises to develop a stronger core or to get you that six pack you are aiming for.
That’s why you are drowning in unnecessary ‘fancy’ and non-functional exercises.
It’s confusing to say the least.
The result? You are doing inefficient exercises, with an inefficient execution that don’t get you any results.
That’s the worst part, it’s like swimming against the stream, without arms.
And you want to ‘backlever/frontlever’ float in mid air?
This might sound harsh, but without the proper step-by-step process.
You are going nowhere.
If this key element in your training is either inadequate – or nowhere to be found – you will bump into a wall down the road.
But not on my watch.
I’ve been reviewing tons of workout routines recently, helping people to make better workout plans, and I’ve found that there is one major repeating obstacle.
Sticking to right progressions.
Pre-Requisites And Why You Need To Focus On The Right Progressions
The one thing that will either pay off or make you pay for it is the time you have spent on perfecting, sculpting and optimizing your basics.
In that sense your core is a key piece.
When it comes to developing a stronger core, don’t just jump in the deep, but learn to swim.
The right way.
Eventually aiming for the most difficult and useful progression.
By dropping the ego and sticking to the process.
When it comes to the full leg raise, you’ll realize that a lack of basic flexibility will completely stop you from actually achieving a ‘clean execution’.Â
Make sure you work on your hamstring flexibility for calisthenics while you are mastering this move.
It’s the only way to get there.
Here are the 5 exercises that will allow you to progress in the fastest possible way.
Key Takeaway: Focus on your flexibility as much as you focus on your strength to master the full leg raise.
1. Bicycle Knee Raises
Main goal: Core strength & shoulder health
1) Grab the bar with an overhand grip
2) Slightly activate your shoulders by retracting your shoulder blades (Pulling them together)
3) Lift 1 knee to a 90 degree angle and hold it for 1-3 seconds
4) While lowering 1 knee bring the other knee up to a 90 degree angle and hold that position for 2-3 seconds
5) Keep alternating in a controlled way
Mastery at 5×10 repetitions
2. Knee Raises
Main goal: Core strength & shoulder health
1) Grab the bar with an overhand grip
2) Slightly activate your shoulders by retracting your shoulder blades (Pulling them together)
3) Lift both knees to a 90 degree angle and hold it for 1-3 seconds
4) Lower your knees while counting to 3 until they are completely hanging
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Mastery at 5×10 repetitions
3. Half Leg Raises
Main goal: Core strength & shoulder health
1) Grab the bar with an overhand grip
2) Slightly activate your shoulders by retracting your shoulder blades (Pulling them together)
3) Lift legs while keeping your knees straight and hold it for 1-3 seconds
4) Lower your legs while counting to 3 until they are completely hanging
Mastery at 5×10 repetitions
4. Full Leg Raises
Main goal: Core strength & shoulder health
1) Grab the bar with an overhand grip
2) Slightly activate your shoulders by retracting your shoulder blades (Pulling them together)
3) Lift both legs completely upwards until your toes touch the bar
4) Lower your straight legs while counting to 3 until they are completly hanging
5) To be able to do the full leg raise, you need a minimum amount of hamstring flexibility. Being able to touch the floor with your hands while keeping your legs straight should be enough.
Mastery at 5×10 repetitions
5. 1 Arm Full Leg Raises
Main goal: Core strength & shoulder health
1) Grab the bar with an overhand grip using only 1 hand
2) Fully activate your shoulder by retracting and depressing your shoulder blade (Pulling towards your other shoulder and pushing down)
3) Lift both legs completely upwards until your toes touch the bar
4) Lower your straight legs while counting to 3 until they are completly hanging
5) Use your opposite arm as a counter balance if you start rotating
Mastery at 5×10 repetitions
A Stronger Core Makes Everything Else Better
Whether you are doing it for aesthenics reasons or more functional ones, you will come to the conclusion that building a stronger core will make everything else better.
It’s not easy, it takes time and perhaps you need to start at progression 1.
Don’t be discouraged.
It isn’t easy to do what is hard, but if you keep doing what is hard, hard will become easy.
In the end, it’s worth the effort.
Stop drowning in those ‘fancy pantsy’ ab exercises, stick to functional progressions, the basics.
Because that’s where most of your progress will come from.
Soon you’ll see that while everyone is still swimming against the stream, you’ll be floating in mid air.
Beast mode ON!
Now I’d like to hear from you:
Did you like this post?
Or maybe you have a question.
Either way, make sure you get your download and leave a quick comment below right now.
I will try it! I would love to have a six pack at least once in my life and show it off in the Beach
Hey Darling,
Welcome to the movement!
That’s the spirit ;), make sure you complement these exercises with a good diet for the best results.
Find the free diet guide here: http://www.barbrothersgroningen.com/calisthenics-meal-plan/
Beast mode ON!
How many days a week recommended for this if i am doing sharp abs once a week also? Thanks.
Hey Miller,
Great question!
Abs can be done every single day. So it really depends on your goals and the speed at which you want to achieve your goals.
3 times a week is a minimum. If you are following the 6 month plan it’s already included ;).
Beast mode ON!
Hi, looking forward to trying this!
I assume that in ‘progression 1’, both feet are off the floor?
It’s just that in the photo it looks like the bottom foot is still on the floor
Cheers!
Hey Phil,
Great question, yes both feet are from the floor.
Sorry about the bad picture quality ;).
Let me know how it goes! And if you have any other questions, ask!
Beast mode ON!
Hi
Thanks for uploading the progressions ! I wanted to ask one question – While incorporating this ab training in my program , do I need to add any additional oblique training ? If yes, please advice on what kind of oblique training can be added.
Thanks
Hey Yugaanshu,
Great question!
The final progression, will hit everything and even the full leg raises will hit the obliques in addition to your rectus abdominis.
For beginners this is by far the ‘biggest bang for your buck’ over time and as you specialize you can add dragon flags, side raises etc, but if you can’t do a full leg raise yet, you have no business working on those too extensively.
Then again, it really depends on your goals 😉 and there are always individual exceptions.
Beast mode ON!
Thanks for replying man 🙂
Thanks for another great post Rich! 🙂
One question regarding core – how about lower back and sides? Bet the routine above will get you that six pack, but for an overall strong core you need to develop more than just abs? Whats your thoughts about this?
Hey Thomas,
Thanks for your message!
Once you hit that final progression ‘you will know what I mean by the only exercise you need’ 😉 for the anterior part of your core. Over time of course as you progress to more difficult stuff you might want to add some other exercises and just for variations sake there are tons of things you can do, but the leg raise is the biggest back for your buck as a beginner.
Definitely more components play their part in developing an overall good core. The lower back for example is one of those areas which is problematic for tons of people.
I’m a big fan of the crawling for lower back strength, try it for 3 minutes while balancing on 1 arm and 1 leg from opposite sides every 10-20 seconds and you will know what I mean.
You can find it here: http://www.barbrothersgroningen.com/bar-brother-calisthenics-warm-up/
There are many other things to add to this, it really depends on your goals. What do you need a stronger core for right now, what is your focus? This exercise is by no means exhaustive, BUT it’s definitely one of those key things that will make most other fancy machines and ab things ‘obsolete’.
Beast mode ON!
Thanks for the reply Rich,
I feel like I have an overall weak core and I want to strengthen it to do exercises stricter. I want my core to stay in place when doing exercises like different variations of pushups, chis and pulls but also when I run, to prevent hurting my lower back. My short term goal is to do one muscle up and in the long run the human flag would be totally awesome. And as I read your 6 pack post I felt that this was a good way to start but I just wanted to ask you about exercises for sides and especially the lower back since I already have problems there.
I’m already doing crawling for warm up, but not that slow as you suggest. I’ll try that variation for sure. Thanks for the advice 🙂
Hi, when hanging from the bar are your arms supposed to be relaxed or tensed? I always seem to tense up the arm muscles and after I do the leg raises my arms kill after.
I can do 25 knee raises. I’ve tried and tried but I can’t get to the half leg raises. I often see people doing it without moving their upper body but I can only do them if I do them “crossfit” style, as in raise my legs up while I push forward on the bar. Any suggestions?
Hey Jamie,
Great question.
There is a difference between doing 25 knee raises and doing ’25 knee raises’. Unfortunately I cannot see your execution so I’m assuming you are lifting your knees up in a controlled way, holding it for 1-3 seconds and lowering them to repeat the sequence.
If that’s the case…’crossfit style’ hmmm..,makes me wonder. Crossfit focuses on quantity in addition to lack of technique, but to be completely honest, that’s the best way to build strength and there are many reasons why.
There is actually a very simple thing which you can do to keep a static position. Basically slightly activate your shoulders by pushing your shoulder blades together this will prevent you from swinging.
Let me know if it worked.
Beast mode ON!
Yes it worked, I feel very stable when doing knee raises. But I still can’t do strict leg raises in the sense that my arms are pushing against the bar when pulling my legs up. But thanks for the great tip!
Hey Jamie,
More than welcome!
Keep it up, as with any skill it takes ‘time’ ;). Thankfully there is no need to be in a hurry.
Make sure you also work on that flexibility, it’s usually lacking in most people, not the strength :D.
Beast mode ON!
Hey great excercise …thanks.
Hey Darshan,
Thanks for the comment! Appreciate the positive reply!
Beast mode ON!
Hey Rich,
Thanks for the interesting article. At the moment I am doing twice a week an ab routine, but it takes quite long. Therefore this seems very interesting and effective.
One question though, would you say it is enough core training if you do these progression excercises (I assume you do only max 5x 10 reps of the excercise of your level) after e.g. a pull up routine?
So let’s say I can do half leg raises, I should try to do 5 sets of 10 reps, and then it’s done? (Not that I am saying it is easy;))
Thanks
Br
Rob
Hey Rob,
Thanks for your feedback!
Yes, of course this might differ per person. But if you stick to the right progression, with enough time under tension, this is definitely the biggest bang for your buck.
Just look at the range of motion you go through while doing the move, while at the same time improving your shoulders which translates to more advanced lever work.
Now I’m not saying this is ‘an end all be all exercise’, but I like to cut away the crap as much as possible and stick to the things that will give you the best results. But execution is everything ;).
Beast mode ON!
Hey Rich, long time no see(talk) 🙂
I’ve been busy, working hard and seeing some results.
I got my backlever, cleaining it up, got the muscle up almoooost, atleast not the clean one, I can rep out chicken muscle ups but I want the real deal. Also been working the dragonflags and I rep them out now, doing weighted pull ups, only 10 kg atm but I am building my way up, I am only 60 kg. I guess I want to thank you for all the help, I remember exactly how confused I was at first trying to start calisthenics but not knowing how. Your 6 month plan gave me the how and I just had to add the why. Thanks a lot bro’