Arnau G.

ABS
Duration 💪🏽:
Each exercise 4 sets of 8-15 reps. Increase the repetitions or hold time of each
exercise progressively each week

Time ⏱️:
15-30 minutes (depending on the selected exercises).

Focus 👽:
Working out all the muscles that conform the abs (Upper, lower and obliques)
First a full core exercise recommended for many static skills in Calisthenics
(DRAGON FLAG) and L-SIT tips.

Afetrwards, exercises divided in 3 groups, depending on which abs muscles they

target the most:

Lower

Upper

Obliques

In each section you have to choose 2-3 exercises. All the exercises in each section
are in order of preference.

ABS 1
 ABS » Workout Routine Created By Arnau Garcia
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DRAGON FLAG
Basic calisthenics exercise that gives you the strength and stability necessary
for front lever and human flag.

It has many progressions, which makes it available for anyone to do it. The
further you bring your legs from your body the harder it becomes.

Form: Very important to bring the abs out and be as straight as possible. If you
are doing it properly you will feel the abs burning more and the lower you go
down and hold. You shouldn’t feel any lower back or neck pain. Don’t rush the
progressions.

Workout: I recommend starting in the right progression with 8 reps, doing 7 reps
up and down controlling the down movement. In the last rep, the 8th one a low
static hold as long as possible

L-SIT
Huge activation of triceps and lower abs. Do it in the beginning of the workout, in
order to progress in it, start with legs closer or do it on paralletes or dips.

ABS 2
 LOWER ABS
L-SIT RAISES

If you have a bar hang from it and raise your legs straight until your hips level.
Control the falling movement and avoid momentum. If you can’t, bring the legs closer
to your body.

SEATED L-SIT RAISES

Get a water bottle or any obstacle that you can use to bring your legs side to side
without touching it. This compression exercise helps enormously for the L-SIT and V-
SIT. If you feel cramps on your legs reduce the height.

HANGING L-SIT HOLD

Do static hanging L-Sit hold for as long as possible 4 series. Increase the time each
workout.

ABS 3
 TOES TO BAR

The more you control the fall and less momentum you use the more you will target
the lower abs. I recommend trying to avoid momentum as much as possible. Try to
keep your legs as straight as possible. If not possible because you have low
quadriceps flexibility and mobility bend your knees a bit and work towards having
them fully straight.

UPPER ABS
HANGING KNEE RAISES

Try and compress the abs as much as possible, holding the legs touching your chest
as much as possible and controlling the falling movement. A tip to avoid momentum
is to avoid bringing your knees lower than your hips and extending your legs.

WEIGHTED CRUNCH

Keep the lower back touching the floor. The closer you bring the knees the harder it
gets. Control the falling movement and exhale when going up.

ABS 4
 LYING TOE TOUCHES

Legs as straight as possible and avoid momentum

OBLIQUES
HANGING SIDE KNEE RAISES

Same as Knee Raises but side to side

HANGING WINDSHIELD WIPER

Start activating your back , keping it straight with the legs above and bring legs side
to side.

ABS 5
 KNEE SIDE TO SIDE PLANK

Start in the plank position and try to touch your elbows with the knees, don’t raise the
waist.

RUSSIAN TWIST

To increase the difficulty grab weight

HOLLOW HOLD

Basic exercise also recommended for handstand and posture improvement.

ABS 6