Category: BODYWEIGHT EXERCISES

From Beginner to Pro: Introduction to Calisthenics

As you dive deeper into calisthenics, the exercises become exponentially more challenging.

Take the first one-arm pull-up, for example—it’s a true test of your strength and technique.

Moves like the muscle-up aren’t just about brute strength; they demand precise muscle coordination and control.

Every athlete, no matter their level, hits plateaus or gets overwhelmed by tricky techniques.

But pushing through these obstacles?

That’s where the real satisfaction and growth happen.

Personally, I’ve hit my fair share of plateaus, and trust me, breaking through them feels incredible.

Besides the one-arm pull-up, there are other movements that really test your strength, endurance, and technique.

The Planche, where you suspend your body using just your hands, requires incredible core strength and total control.

The Front Lever, holding your body horizontally with support only from your hands, tests both arm and core strength equally.

And then there’s the one-arm handstand, demanding exceptional strength along with extreme balance and coordination.

These are just a few examples, but trust me, every step forward in calisthenics brings new challenges and peaks to conquer.

 

The Benefits of an Advanced Calisthenics Workout Routine

Advanced calisthenics exercises are like the VIP section of bodyweight training.

Sure, the general benefits of calisthenics are well-known, but diving into advanced routines?

That’s where you unlock some seriously targeted advantages.

Selective Muscle Strengthening: Imagine nailing moves like the planche, front lever, or human flag. These exercises hit specific muscle groups that basic routines often overlook, sculpting a more defined and powerful physique.

Extended Muscle Endurance:

Advanced calisthenics pushes your muscles to last longer, making these exercises perfect for boosting your stamina and resilience.

Balance and Proprioception: Perfecting a handstand push-up or a one-arm pull-up isn’t just for show; it seriously enhances your balance and body awareness in space.

Dynamic Flexibility: The complex movements challenge your joints and tendons, pushing your flexibility to new, dynamic levels beyond what static stretches offer.

Inter-Muscular Coordination: These exercises demand perfect harmony between different muscle groups, refining your overall body coordination and making your movements more fluid and efficient.

Posture Improvement: Advanced calisthenics helps correct muscle imbalances and heightens your postural awareness, leading to a better, more confident stance.

Mental Strengthening: The difficulty and complexity of these exercises require unwavering determination, focus, and mental toughness, fortifying both your body and mind.

Honestly, the mental gains are just as impressive as the physical ones.

It’s like training your brain while sculpting your body!

 

Utilizing Calisthenics for Muscle Mass Development

Calisthenics isn’t just about reps—it’s about progression.

But how does a progression system actually help in building muscle?

Progressions in calisthenics focus on ramping up the intensity and complexity of an exercise rather than just adding more reps.

For instance, once you’ve mastered a set number of standard push-ups, you don’t just crank up the repetitions.

Instead, you move to a more advanced variation like the archer push-up or the one-arm push-up.

This approach keeps your body guessing, creating a constant stimulus for muscle growth.

Each progression level introduces a new challenge, requiring more muscle activation and fiber recruitment.

Your body responds by adapting and growing stronger.

This increasing muscle resistance, combined with proper technique, ensures every muscle fiber is engaged, maximizing gains in mass and strength.

Plus, working through progressions builds a solid foundation, reducing the risk of injuries and ensuring balanced muscle growth.

It’s a smarter way to train, not just harder.

Trust me, your muscles will thank you!

 

Calisthenics Summary
In calisthenics, progressions aren’t just a way to make exercises harder—they’re your roadmap to balanced and safe growth.
Skipping progressions and jumping into advanced moves? That’s a fast track to injuries.
But by following a structured progression, you gradually strengthen not just the major muscles but also the smaller, often overlooked ones, ensuring even and harmonious growth.
Think of it as building a house—you need a strong foundation before you can add the fancy stuff on top.

 

Combining Calisthenics with Other Training Methods

Advanced calisthenics is already a powerhouse, but you can amp up its effectiveness by mixing in weights and cardio.

Weight Lifting:

Calisthenics builds relative strength and sharpens motor skills.

Adding weight lifting can help you gain extra strength and muscle mass that bodyweight exercises alone might miss.

Incorporating barbells and dumbbells bridges any gaps in muscle strength, balancing functional and raw power.

Cardio:

Calisthenics naturally gives you a great cardio workout.

But adding specific cardio sessions like running, cycling, swimming, or jump rope can take your endurance and aerobic capacity to the next level.

This not only supports more intense calisthenics sessions but also aids in recovery and helps keep body fat in check.

Personally, I love adding a quick jump rope session after my calisthenics workout—it’s a game changer for my stamina!

 

Useful Tools and Accessories

Parallettes:

These small elevated supports are perfect for exercises like L-sits, handstands, and varied push-ups.

They provide greater elevation, allowing for a wider range of motion and targeting specific muscle groups.

Gymnastics Rings:

Flexible and dynamic, rings enable a wide range of exercises, from basic pull-ups to advanced moves like ring muscle-ups or planches.

The instability of the rings adds an extra layer of difficulty, enhancing core strength and overall stability.

Resistance Bands:

These elastic bands are highly versatile and can be used to add resistance or assistance in various exercises.

For example, they can help with pull-ups or make push-ups more challenging.

Pull-Up Bars:

Essential for calisthenics practitioners, pull-up bars are perfect for exercises like pull-ups, chin-ups, and muscle-ups.

There are wall-mounted, ceiling-mounted, or free-standing options based on your needs and available space.

Stability Bars:

Excellent for balance exercises and strengthening stabilizer muscles.

Used with movements like squats or lunges, they can significantly intensify your training.

Having the right tools can make your workout more effective and fun.

Don’t hesitate to invest in quality equipment!

 

Types of Progressions

Within Calisthenics, progressions are not just a simple list of exercises to perform sequentially.

They represent a strategic pathway outlined to develop specific skills and competencies.

These generally fall into the following categories:

Strength Progressions:

These focus on muscle strengthening and endurance.

A classic example involves push-ups.

A beginner might start with knee push-ups, which reduce the amount of body weight to lift.

Once mastered, they can progress to standard push-ups and subsequently advance to more challenging variations like one-arm push-ups.

Balance Progressions:

Balance is crucial in Calisthenics, especially in exercises that require supporting the body in unusual positions.

A typical example is the handstand or vertical position.

Athletes might begin by using a wall for support and gradually reduce dependency on it, working toward a fully independent handstand.

Flexibility Progressions:

While Calisthenics is often associated with strength and balance, flexibility plays a crucial role in many advanced techniques.

These progressions could start with basic stretching and evolve into specific exercises aimed at achieving goals such as a full split, contributing to a greater range of motion and injury prevention.

Integrating these progressions ensures a well-rounded approach to your training.

 

Fundamental Exercises and Their Progressions

Calisthenics, like any sports discipline, has some foundational exercises that, once mastered, open the door to more advanced and technically demanding variations.

Here’s an overview of basic movements and their progressions:

Push-ups:

This exercise, targeting the chest, shoulders, and triceps, offers multiple variations for all levels.

You start with knee push-ups, ideal for beginners.

Once you gain confidence, you move on to standard push-ups.

Diamond push-ups then challenge triceps and core strength.

Finally, for the daring, one-arm push-ups are a true test of balance and strength.

Pull-ups:

Primarily targeting the back and biceps.

You begin with assisted pull-ups, using bands or a specialized machine.

Next, you transition to standard pull-ups, lifting your entire body weight.

Chin-ups put greater emphasis on the biceps.

Finally, muscle-ups combine a pull-up and a push-up, requiring significant strength and coordination.

Squats:

Essential for strengthening the legs and glutes.

Standard squats are the foundation, focusing on proper technique and posture.

Bulgarian split squats introduce an element of instability, working one leg at a time.

Pistol squats, on the other hand, combine strength, balance, and flexibility in a complex single movement.

Dips:

Excellent for triceps, chest, and front deltoids.

Bench dips are a good starting point, allowing you to adjust the difficulty by varying leg extension.

Subsequently, parallel bar dips require greater core strength.

Finally, ring dips are the advanced version, with a particular focus on instability and muscle control.

Mastering these fundamentals is key to progressing in calisthenics.

Each step builds on the previous one, creating a solid foundation for more advanced moves.

 

Planks are More Than Just a Basic Exercise for Beginners

The plank might look simple, but it’s a powerful move for strengthening your core and improving your posture.

Plus, it lays a solid foundation for more advanced exercises.

Don’t think of planks as just a beginner’s exercise.

With various modifications and progressions, planks can challenge even advanced athletes.

Beyond the traditional front plank, you can try side planks, planks with limb lifts, and many other variations.

What makes planks so effective is their ability to engage a wide range of muscles simultaneously, giving you a thorough and comprehensive workout.

Planks not only build core strength but also improve muscle endurance, stability, and coordination.

By regularly incorporating planks and their variations into your calisthenics routine, you’ll create a strong base for further progressions.

This will boost your overall strength and enhance your athletic performance.

I remember the first time I tried a side plank—it was a struggle, but sticking with it made a huge difference in my stability.

 

Complete Guide to Advanced Calisthenics Exercises

 

CHEST – Push-Up Variations:

Exercise	Description
One-arm push-up	Push-up with one hand behind your back
Pseudo planche push-ups	Hands near hips, shifting weight forward
Archer push-ups	One arm extends, the other does the push-up
Decline one-arm push-up	Feet elevated, one-arm push-up
Typewriter push-ups	Lower body, move side to side at the bottom
Diamond planche push-ups	Hands form a diamond, shift weight forward

BACK – Pull-up Variations:

Exercise	Description
One-arm pull-up	Pull-up with one arm
Archer pull-ups	One arm pulls, the other stays extended
Muscle-ups	Explosive pull-up transitioning to a dip
L-sit pull-ups	Pull-up with legs in an “L” shape
Wide-grip pull-ups	Pull-up with hands wider than shoulders
Commando pull-ups	Pull-up facing perpendicular to the bar

SHOULDERS – Handstand & Planche Variations:

Exercise	Description
Handstand push-ups	Push-ups in a handstand position
Piked push-ups	Push-up with hips piked, feet on the ground
90-degree push-ups	Handstand to planche push-up
Tuck planche push-ups	Push-ups in a tuck planche position
Tuck planche	Beginner planche with legs tucked
Advanced tuck planche	Flat back, legs tucked
Straddle planche	Legs wide, body parallel to the ground
Full planche	Body parallel, legs together and straight

QUADRICEPS, GLUTES & HAMSTRINGS – Squat Variations:

Exercise	Description
Pistol squats	Single-leg squat, one leg extended forward
Jumping pistol squats	Dynamic pistol squat with a jump
Skater squats (curtsy squats)	Single-leg squat, non-supporting leg diagonally behind
Elevated pistol squats	Pistol squat with non-supporting foot elevated behind
Deep step-ups	Step-ups to a higher elevation
Sissy squats	Quad-dominant squat with heels lifting off the ground
Advanced shrimp squats	Single-leg squat with the non-supporting leg behind

CALVES:

Exercise	Description
One-leg calf raises	Single-leg exercise to target calf muscles
Tuck jumps	Explosive plyometric exercise
Depth jumps	Plyometric exercise for power and explosiveness

TRICEPS – Dip Variations:

Exercise	Description
Impossible Dips	Challenging dip emphasizing triceps and shoulders
Deep ring dips	Dips on rings for a deeper range of motion
One-arm dips	Dip using only one arm
Korean dips	Dips with body in front of the bars

BICEPS – Curl Variations (Using Bars or Rings):

Exercise	Description
Bodyweight bicep curls (on rings)	Curls using bodyweight with rings
Pelican curls (full arm extension on rings)	Intense bicep and forearm workout using rings
One-arm bodyweight bicep curl (using a bar)	Single-arm curl using a bar

FOREARMS AND GRIP:

Exercise	Description
One arm dead hangs	Strengthen grip and forearm by hanging from a bar
Fat bar pull-ups	Enhance grip strength using a thicker bar
Finger pull-ups	Advanced pull-ups using fewer fingers
False grip training (on bar or rings)	Strengthen grip and wrist for moves like muscle-ups

HIP FLEXORS AND LOWER CORE:

Exercise	Description
Hanging Leg Raises (with extended legs)	Raise legs while hanging from a bar
Windshield Wipers	Core exercise rotating legs side to side
Skin the Cats	Full-body movement for shoulder mobility, core, and hip flexors

ABS/CORE (Lever Variations, Flag Variations):

Exercise	Description
Front Lever Raises	Transition from hanging to front lever position
Front Lever Holds	Static hold with body parallel to the ground
Back Lever Holds	Static hold with body facing downwards
Dragon Flags	Advanced core exercise
V-sits	Static hold targeting abs and hip flexors
L-sit to Planche	Transition from L-sit to planche
Human Flag	Static hold with body vertical on a pole
Straddle Flag	Variation of human flag with legs spread apart

GLUTES AND HAMSTRINGS – Bridge Variations:

Exercise	Description
Bridge Push-ups	Bridge with a pushing motion
One-leg Bridges	Bridge emphasizing one side at a time
Elevated Bridges	Bridge with feet on an elevated surface

LOWER BACK – Back Extensions & Variations:

Exercise	Description
Superman Holds	Isometric exercise mimicking Superman’s flying position
Reverse Hyperextensions	Lower back and glutes exercise using an elevated surface
Arch Body Holds	Isometric hold for the entire posterior chain

MOBILITY AND FLEXIBILITY – Advanced Stretching:

Exercise	Description
Pancake Stretch	Targets adductors, hamstrings, and lower back
Front Splits	Deep stretch for hamstrings and hip flexors
Middle Splits	Deep stretch for inner thigh muscles
Bridge Stretch with Rotation	Enhances thoracic mobility and stretches the anterior chain

 

 

A Step-by-Step Guide to Calisthenics Progressions

Here are some progression exercises for each of the advanced movements I mentioned in the previous section:

One-arm push-up Progression:

Exercise	Sets x Reps/Duration	Est. Time
Standard push-ups	3×12-15	8-12 months
Wide push-ups	3×10-12	–
Diamond push-ups	3×8-10	–
Archer push-ups	3×5-8/arm	–
Assisted one-arm push-ups	3×5/arm	–

Pseudo planche push-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Standard push-ups	3×12-15	5-8 months
Diamond push-ups	3×10-12	–
Planche leans	3×20-30s	–
Feet-elevated pseudo-planche push-ups	3×8-10	–

Archer push-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Standard push-ups	3×12-15	3-5 months
Wide push-ups	3×10-12	–
Side-to-side push-ups	3×8-10	–

Decline one-arm push-up Progression:

Exercise	Sets x Reps/Duration	Est. Time
Decline push-ups	3×12-15	10-14 months
Decline diamond push-ups	3×8-10	–
Decline archer push-ups	3×5-8/arm	–
Assisted decline one-arm push-ups	3×5/arm	–

Typewriter push-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Standard push-ups	3×12-15	4-6 mo.
Wide push-ups	3×10-12	–
Side-to-side push-ups	3×8-10	–

Diamond planche push-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Diamond push-ups	3×12-15	6-9 mo.
Planche leans	3×20-30s	–
Pseudo planche push-ups	3×8-10	–
Feet-elevated pseudo-planche push-ups	3×6-8	–

One-arm pull-up Progression:

Exercise	Sets x Reps/Duration	Est. Time
Standard pull-ups	3×8-12	12-18 mo.
Assisted one-arm static holds	3×10-20s/arm	–
Negative one-arm pull-ups	3×3-5/arm	–
Assisted one-arm pull-ups	3×3-5/arm	–

Archer pull-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Standard pull-ups	3×8-12	6-9 mo.
Side-to-side pull-ups	3×5-8	–
Wide pull-ups	3×5-8	–

Muscle-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Standard pull-ups	3×8-12	9-12 mo.
Deep dips	3×8-12	–
Explosive pull-ups	3×5-8	–
Assisted muscle-ups	3×3-5	–

L-sit pull-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Knee raise pull-ups	3×8-10	5-7 mo.
L-sit holds (floor or bars)	3×15-30s	–
Half L-sit pull-ups	3×6-8	–

Wide-grip pull-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Standard pull-ups	3×8-12	4-6 mo.
Wide grip hangs	3×20-30s	–

Commando pull-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Standard pull-ups	3×8-12	5-7 mo.
Alternating grip pull-ups	3×6-8	–
Side-to-side pull-ups	3×6-8	–

Handstand push-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Piked push-ups	3×8-12	6-9 mo.
Wall-assisted handstand hold	3×20-40s	–
Wall-assisted handstand push-ups	3×4-8	–
Free-standing handstand push-ups	3×3-6	–

Piked push-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Standard push-ups	3×12-15	3-5 mo.
Decline push-ups	3×8-12	–
Elevated piked push-ups	3×6-10	–

90-degree push-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Piked push-ups	3×8-12	9-12 mo.
Handstand push-ups	3×4-8	–
90-degree handstand hold	3×10-20s	–

Tuck planche push-ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Frog stand	3×20-40s	7-9 mo.
Tuck planche hold	3×10-20s	–
Tuck planche push-ups	3×3-6	–

Tuck planche Progression:

Exercise	Sets x Reps/Duration	Est. Time
Frog stand	3×20-40s	6-8 mo.
Tuck planche hold	3×10-20s	–

Advanced tuck planche Progression:

Exercise	Sets x Reps/Duration	Est. Time
Tuck planche	3×20-30s	8-12 mo.
Advanced tuck planche hold	3×10-20s	–

Straddle planche Progression:

Exercise	Sets x Reps/Duration	Est. Time
Advanced tuck planche	3×20-30s	12-18 mo.
Straddle planche hold	3×8-15s	–

Full planche Progression:

Exercise	Sets x Reps/Duration	Est. Time
Straddle planche	3×10-20s	18-24+ mo.
Full planche hold	3×5-10s	–

Pistol Squats Progression:

Exercise	Sets x Reps/Duration	Est. Time
Bodyweight squats	3×15-20	1-2 mo.
Assisted pistol squats (using a pole or wall)	3×8-12	–
Box pistol squats (to a bench or chair)	3×8-12	–
Pistol squats	3×5-10	–

Jumping Pistol Squats Progression:

Exercise	Sets x Reps/Duration	Est. Time
Pistol squats	3×5-10	3-6 mo.
Box jumps	3×8-12	–
Jumping pistol squats	3×5-8	–

Skater Squats (Curtsy Squats) Progression:

Exercise	Sets x Reps/Duration	Est. Time
Lunges	3×10-15 each leg	2-4 mo.
Bulgarian split squats	3×8-12 each leg	–
Skater squats	3×8-12 each leg	–

Elevated Pistol Squats Progression:

Exercise	Sets x Reps/Duration	Est. Time
Pistol squats	3×5-10	3-6 mo.
Elevated bodyweight squats	3×8-12	–
Elevated pistol squats	3×5-8	–

Deep Step-Ups Progression:

Exercise	Sets x Reps/Duration	Est. Time
Step-ups (knee height)	3×10-15 each leg	2-4 mo.
Deep step-ups (hip height)	3×8-12 each leg	–

Sissy Squats Progression 

Exercise	Sets x Reps/Duration	Est. Time
Bodyweight squats with heel raise	3×10-15	2-3 mo.
Assisted sissy squats (using a pole)	3×8-12	–
Sissy squats	3×5-10	–

Advanced Shrimp Squats Progression:

Exercise	Sets x Reps/Duration	Est. Time
Shrimp squats (knee touch)	3×8-12 each leg	3-6 mo.
Advanced shrimp squats (knee to floor)	3×5-8 each leg	–

One-leg Calf Raises Progression:

Exercise	Sets x Reps/Duration	Est. Time
Double leg calf raises (flat ground)	3×20-30	1-2 mo.
Double leg calf raises (on the elevated surface)	3×15-25	–
One-leg calf raises (flat ground)	3×10-20	–
One-leg calf raises (on an elevated surface)	3×10-15	–

Tuck Jumps Progression:

Exercise	Sets x Reps/Duration	Est. Time
Bodyweight squats	3×15-20	1-2 mo.
Jump squats	3×10-15	–
High knees (dynamic)	3×20-30 seconds	–
Tuck jumps	3×8-12	–

Depth Jumps Progression:

Exercise	Sets x Reps/Duration	Est. Time
Box jumps (medium height)	3×8-12	2-4 mo.
Box jumps (higher height)	3×6-10	–
Controlled depth drops (stepping off a box and landing softly)	3×6-10	–
Depth jumps (jumping immediately upon landing)	3×5-8	–

Impossible Dips Progression:

Exercise	Sets x Reps	Est. Time
Parallel bar dips	3×8-12	1-2 mo.
Straight bar dips	3×6-10	–
Archer dips (on parallel bars)	3×5-8	–
Impossible dips (using assistance)	3×3-6	–
Impossible dips	3×3-5	–

Deep Ring Dips Progression:

Exercise	Sets x Reps	Est. Time
Parallel bar dips	3×8-12	1-2 mo.
Ring dips with stable rings	3×6-10	–
Ring dips with slight turning out at the top	3×6-8	–
Deep ring dips (using assistance if needed)	3×4-6	–

One-arm Dips Progression:

Exercise	Sets x Reps	Est. Time
Parallel bar dips	3×10-15	1-2 mo.
Weighted dips	3×6-10	–
Assisted one-arm dips (using a band or light support)	3×4-6	–
One-arm dips	3×2-4	–

Korean Dips Progression:

Exercise	Sets x Reps	Est. Time
Parallel bar dips	3×8-12	1-2 mo.
Straight bar dips (with chest facing the bar)	3×6-10	–
Korean dips with feet touching the ground	3×5-8	–
Korean dips (full range without feet support)	3×4-6	–

Bodyweight Bicep Curls (on rings) Progression:

Exercise	Sets x Reps	Est. Time
Australian pull-ups	3×8-12	1-2 mo.
Close-grip Australian pull-ups	3×6-10	–
Bicep curls using TRX or low bar	3×6-8	–
Bodyweight bicep curls (on rings)	3×5-8	–

Pelican Curls (full arm extension on rings) Progression:

Exercise	Sets x Reps	Est. Time
Ring push-ups	3×8-12	1-2 mo.
Skater push-ups on rings	3×6-10	–
Negative pelican curls	3×3-5 (slow descent)	–
Pelican curls (full arm extension)	3×3-5	–

One-arm Bodyweight Bicep Curl (using a bar) Progression:

Exercise	Sets x Reps	Est. Time
Bodyweight bicep curls (two arms on a bar)	3×8-10	1-2 mo.
Assisted one-arm bicep curls (using the off-hand as little as possible)	3×5-8 per arm	–
One-arm bodyweight bicep curl negatives	3×3-5 per arm	–
One-arm bodyweight bicep curl	2×3-4 per arm	–

One-arm Dead Hangs Progression:

Exercise	Sets x Time	Est. Time
Two-arm dead hangs	3×30-45 seconds	1 mo.
Assisted one-arm dead hangs (using a band or off-hand)	3×20-30 seconds per arm	1-2 mo.
One-arm dead hangs	3×10-20 seconds per arm	–

Fat Bar Pull-ups Progression:

Exercise	Sets x Reps	Est. Time
Standard pull-ups	3×8-12	1-2 mo.
Pull-ups holding a towel (to increase grip difficulty)	3×6-8	–
Fat bar pull-ups	3×5-8	–

Finger Pull-ups Progression:

Exercise	Sets x Reps	Est. Time
Standard pull-ups	3×8-12	1-2 mo.
Pull-ups with fewer fingers (e.g., 4 fingers)	3×6-8	1 mo.
Pull-ups with even fewer fingers (e.g., 3 fingers)	3×5-7	1 mo.
Finger pull-ups (using only 2 fingers)	3×3-5	–

False Grip Training (on bar or rings) Progression:

Exercise	Sets x Time/Reps	Est. Time
Standard pull-ups	3×8-12	1 mo.
False grip hangs	3×20-30 seconds	1 mo.
False grip pull-ups	3×5-8	1-2 mo.
Advanced movements using false grip (e.g., muscle-ups)	Progress as appropriate	Varies

Hanging Leg Raises (with extended legs) Progressions:

Exercise	Prog.	Sets x Reps	Est. Time
Knee Raises (hanging)	Init.	3×10-15	1-2 mo.
L-sit Holds (hanging)	Int.	3×10-20 seconds	1-2 mo.
Hanging Leg Raises (legs bent at 90°)	Adv.	3×8-12	1-2 mo.
Hanging Leg Raises (with extended legs)	Mast.	3×8-12	–

Windshield Wipers Progressions:

Exercise	Prog.	Sets x Reps	Est. Time
Leg side swings (hanging)	Init.	3×8-12 per side	1-2 mo.
Half Windshield Wipers (legs at 90°)	Int.	3×8-12	2-3 mo.
Windshield Wipers	Mast.	3×6-10	–

Skin the Cats Progressions:

Exercise	Prog.	Sets x Reps	Est. Time
Tuck Front Lever Raises	Init.	3×5-8	2-3 mo.
Tuck Back Lever Raises	Int.	3×5-8	2-3 mo.
Skin the Cats	Mast.	3×3-6	–

Front Lever Raises Progressions:

Exercise	Prog.	Sets x Reps	Est. Time
Tuck Front Lever Raises	Init.	3×5-8	2-3 mo.
Adv. Tuck Front Lever Raises	Int.	3×5-8	2-3 mo.
Straddle Front Lever Raises	Adv.	3×3-6	3-4 mo.
Front Lever Raises	Mast.	3×3-6	–

 

Front Lever Holds Progressions:

Exercise	Prog.	Sets x Time	Est. Time
Tuck Front Lever Holds	Init.	3×10-20 seconds	2-3 mo.
Advanced Tuck Front Lever Holds	Int.	3×15-25 seconds	2-3 mo.
Straddle Front Lever Holds	Adv.	3×10-20 seconds	3-4 mo.
Front Lever Holds	Mast.	3×5-15 seconds	–

Back Lever Holds Progressions:

Exercise	Prog.	Sets x Time	Est. Time
Tuck Back Lever Holds	Init.	3×10-20 seconds	2-3 mo.
Advanced Tuck Back Lever Holds	Int.	3×15-25 seconds	2-3 mo.
Straddle Back Lever Holds	Adv.	3×10-20 seconds	3-4 mo.
Back Lever Holds	Mast.	3×5-15 seconds	–

Dragon Flags Progressions:

Exercise	Prog.	Sets x Reps	Est. Time
Leg Raises (on the floor)	Init.	3×8-12	1-2 mo.
Bent-leg Dragon Flags	Int.	3×5-8	2-3 mo.
Dragon Flags	Mast.	3×3-6	–

V-sits Progressions:

Exercise	Prog.	Sets x Time	Est. Time
L-sits	Init.	3×10-20 seconds	2-3 mo.
Tuck V-sits	Int.	3×10-20 seconds	2-3 mo.
V-sits	Mast.	3×5-15 seconds	–

L-sit to Planche Progressions:

Exercise	Prog.	Sets x Reps	Est. Time
L-sits	Init.	3×10-20 seconds	2-3 mo.
Tuck Planche	Int.	3×10-20 seconds	2-3 mo.
L-sit to Planche	Mast.	3×5-8	–

Human Flag Progressions:

Exercise	Prog.	Sets x Time	Est. Time
Flagpole holds (vertical position)	Init.	3×10-20 seconds	3-4 mo.
Straddle Human Flag	Int.	3×5-10 seconds	4-6 mo.
Human Flag	Mast.	3×3-8 seconds	–

Straddle Flag Progressions:

Exercise	Prog.	Sets x Time	Est. Time
Side Planks	Init.	3×20-40 seconds	1-2 mo.
Elevated Side Planks	Int.	3×20-40 seconds	1-2 mo.
Straddle Flag	Mast.	3×3-8 seconds	–

Bridge Push-Ups Progressions:

Exercise	Prog.	Sets x Reps	Est. Time
Glute Bridges	Init.	3×10-15	1-2 mo.
Half Bridge Push-Ups (with support)	Int.	3×5-10	2-3 mo.
Bridge Push-Ups	Mast.	3×5-10	–

One-leg Bridges Progressions:

Exercise	Prog.	Sets x Reps	Est. Time
Glute Bridges	Init.	3×10-15	1-2 mo.
Bridge Hold (with two legs)	Int.	3×10-20 seconds	2-3 mo.
One-leg Bridges	Mast.	3×5-10 per leg	–

Elevated Bridges Progressions:

Exercise	Prog.	Sets x Reps	Est. Time
Glute Bridges	Init.	3×10-15	1-2 mo.
Bridge Push-Ups	Int.	3×5-10	2-3 mo.
Elevated Bridges	Mast.	3×5-10	–

Superman Holds Progressions:

Exercise	Prog.	Sets x Time	Est. Time
Prone Cobra Pose	Init.	3×20-30 seconds	1-2 mo.
Prone Back Extension (hands-on temples)	Int.	3×10-15	2-3 mo.
Superman Holds	Mast.	3×20-40 seconds	–

Reverse Hyperextensions Progressions:

Exercise	Prog.	Sets x Reps	Est. Time
Leg Lifts (lying face down)	Init.	3×10-15	1-2 mo.
Elevated Leg Lifts (using a bench)	Int.	3×8-12	2-3 mo.
Reverse hypers.	Mast.	3×10-15	–

Arch Body Holds Progressions:

Exercise	Prog.	Sets x Time	Est. Time
Arch Body Rocks	Init.	3×10-15	1-2 mo.
Extended Arch Body Hold (arms & legs elevated slightly)	Int.	3×15-30 seconds	2-3 mo.
Arch Body Holds	Mast.	3×20-50 seconds	–

 

Conclusion

Every progression and challenge overcome represents a step forward in both physical strength and mental discipline—something I’ve grown to appreciate more with each workout.

The art of body movement is a continuous journey of discovery, adaptation, and growth.

What I’ve realized is that it’s not only about building strength but also becoming more attuned to how my body moves and understanding its true capabilities.

No matter where you start or where you’re going, the real beauty of calisthenics lies in the journey itself.

Each new challenge offers valuable insights, and for me, it’s the lessons in patience, persistence, and self-control that leave the biggest impact.

FAQs

Does proper breathing improve performance in progressions?

Breathing is a crucial element for improving performance in calisthenics progressions. During the execution of complex and advanced movements, the body requires more oxygen to fuel the muscles and provide energy.

Can I quickly move on to more advanced exercises if I feel strong?

Even if you feel strong, increasing the difficulty too quickly can lead to overtraining or injuries. It’s essential to give your body time to adapt.

How important is mobility in calisthenics?

Mobility is crucial. Focusing solely on strength without developing good mobility can lead to a limited range of motion and potential muscle imbalances.

Can I combine calisthenics with other forms of training?

Absolutely. Incorporating calisthenics with other training methods, like weightlifting or cardio, can provide a well-rounded fitness routine and optimize results.

In the vast field of training, some exercises are our points of reference.

As we saw in a previous article, one of these exercises is the Sit-up.

But today, I won’t be here to talk about traditional Sit-up again.

Instead, I’ll show you how to take your abs to the next level.

Now, you may be wondering: why should I focus on improving my abs?

This article aims to answer that question by breaking down the details and showing you 8 Sit-up variations.

 

Why should you take your sit-ups to the next level?

You might wonder, “Why should I go beyond the classic Sit-up? 

Isn’t it already challenging enough?” 

The answer lies not only in physical growth but also in the inner journey you embark on when you challenge yourself to do more.

Taking your sit-ups to the next level means expanding your horizons, pushing your limits, and experiencing a more complete and rewarding workout. 

The beauty of these variations is that they also engage other muscle groups that traditional sit-ups might not reach.

Furthermore, varying exercises not only test your strength and endurance but also your coordination, balance, and flexibility.

I can tell you from my own training, mixing up these movements made a noticeable difference in both my progress and motivation.

Sit-ups like you’ve never seen them before 8 variations to elevate your workout.

Now, let’s get to the core of it: sit-up variations.

Each exercise targets your muscles differently, making you engage in new ways and focus on different tension points.

Here are eight creative alternatives that will push your abs to the next level.

These variations helped me break through plateaus and made my ab workouts a lot more fun.

 

1. Classic Sit-up with Twist

The classic Sit-up with a twist is a variation of the traditional exercise that adds a rotational element. 

This additional movement involves not only your central abdominal muscles but also your oblique muscles, increasing the intensity and complexity of the exercise.

When performing the sit-up with a twist, you challenge not only your strength but also your ability to coordinate and control your movements. 

This makes the exercise not only more challenging but also more comprehensive, engaging a broader range of muscles.

Here’s how to correctly perform a classic sit-up with a twist:

• Starting position: Begin by lying on the ground with your knees bent and feet flat on the floor. Your hands should be positioned behind your head.
• Twisting movement: As you lift your torso, rotate your body so that your right elbow goes towards your left knee, or vice versa. Make sure the twist occurs mainly at the waist, involving your oblique muscles.
• Return to the starting position: Slowly release the movement and return to the starting position, keeping your back straight.

 

2. Straight Leg Sit-Up & Leg Raise

This variation of the sit-up engages both the abdominal and leg muscles, making it an effective option to train multiple parts of the body simultaneously.

Keeping the legs straight adds a greater challenge as it requires increased control and stability during the exercise.

However, because this variation can put more pressure on the lower back, it’s important to perform it correctly and with control.

Execution:

• Start by lying on the floor with your back flat against the ground and your legs extended so that your feet are slightly lifted off the floor.
• Place your hands along your hips.
• Engage your abdominal muscles and lift your upper body towards your knees, keeping your back straight and your neck relaxed.
• During the ascent, also lift your legs, keeping them straight and parallel to the floor.
• Reach the maximum contraction and then slowly return to the starting position, controlling the movement.

 

3. Reverse Sit-ups

The Reverse Sit-up is a stimulating and advanced variation of the traditional sit-up, designed to focus more on the lower abdominal muscles.

This exercise offers a different type of challenge compared to the classic sit-up, introducing a reverse dynamic that requires a wide range of muscle control and endurance.

This is the correct way to perform a reverse sit-up:

• Starting position: Lie on the ground with arms extended along the sides and legs raised, with knees slightly bent.
• Movement: Slowly lift your hips off the ground, pushing your legs upward and trying to bring your knees towards your chest. This movement should be guided by the lower abdominal muscles.
• Return to the starting position: Slowly lower the movement, bringing the hips down and returning the legs to the starting position without allowing the feet to touch the ground.

 

4. Weighted Sit-ups

Adding weight increases resistance and further engages the abdominal muscles, taking the exercise to a higher level of intensity and involvement.

Let’s go through the correct steps for performing weighted sit-ups:

• Starting position: Lie on the ground with your knees bent and feet firmly planted. Hold a dumbbell or kettlebell close to your chest.
• Movement: Engage your abdominal muscles and lift your torso, trying to bring your chest towards your knees. Keep the weight close to your chest throughout the entire movement.
• Return to the starting position: Slowly lower your torso, returning to the initial position.

 

Depending on the goals you have set for yourself, increasing weight in abdominal exercises can be both an ally and an obstacle. Adding weight during exercise is one of the most effective strategies for increasing strength. A study published in the Journal of Strength and Conditioning Research highlights how using heavier weights during training can lead to a significant increase in muscle mass. This could result in greater long-term strength and endurance. (Pubmed/25853914)

 

5. Gym Ball Sit-ups

Gym ball sit-ups introduce an element of instability, challenging not only your abdominal muscles but also your coordination and balance.

Here’s how to do gym ball sit-ups correctly:

• Starting position: Sit on the gym ball with your feet planted firmly on the floor. Slowly roll forward on the ball until the lower back is supported by the ball.
• Movement: Engage your abdominal muscles and lift your torso, trying to bring your chest towards your knees. Make sure to maintain balance on the ball throughout the entire movement.
• Return to the starting position: Slowly lower your torso, returning to the initial position. Control the movement to maintain balance on the ball.

 

6. V Sit-ups

V sit-ups, also known as V-ups, are an advanced exercise that tests the strength of your entire body. 

They engage both the upper and lower abdominal muscles, creating an intense abdominal workout.

Follow these simple steps for the proper execution of V sit-ups:

• Starting position: Lie on the ground with arms and legs fully extended.
• Movement: Simultaneously lift your arms and legs, trying to touch your toes with your hands in a “V” motion. This will engage both the upper and lower abdominal muscles.
• Return to the starting position: Slowly lower your arms and legs, returning them to the initial position without allowing them to touch the ground.

 

7. Butterfly Sit-ups

Butterfly sit-ups target your core muscles in a slightly different way by changing the position of your legs.

To effectively perform Butterfly Sit-ups, follow these steps:

• Starting Position: Start by sitting on the floor, bend your knees, and place the soles of your feet together. Your knees should be spread out to the sides, creating a butterfly wing-like appearance. Lay back so that your back is flat on the floor, and place your hands behind your head or straight out behind you, depending on what’s more comfortable.
• Movement: Perform a sit-up by using your core muscles to lift your torso towards your legs.
• Return to the starting position: Slowly lower yourself back down to the starting position.

 

8. Sit-ups with Ankle Touch

An effective variation for strengthening the lower abdominal and oblique muscles is the ankle touch sit-up. 

During the execution of this exercise, the tension in your abs is continuous, making the workout particularly intense.

This is how you should be doing ankle touch sit-ups:

• Starting position: Lie on the ground with your knees bent and feet firmly planted. Your arms should be extended at the sides of your body.
• Movement: Lift your torso slightly and begin to reach for your ankles, touching them with your hands, first on the right and then on the left.
• Return to the starting position: Slowly lower your torso back to the initial position.

 

Evolution of Sit-ups for Advanced Athletes: A Progressive Plan

 

WEEK 1-2: Add More Sets

If you are reading here you should be able to complete 20-25 sit-ups for 3 sets.

Then add another set, for a total of 4 sets. Try to do sit-ups in 3-4 workout sessions a week.

WEEK 3-4: Introduce Variations

Here’s where the fun begins.

Keep your 4 sets, but start introducing variations into your sit-ups.

For example, you can do 2 sets of classic sit-ups, 1 set of sit-ups with a twist, and 1 set of leg lift sit-ups.

Maintain the number of sessions at 4 per week.

WEEK 5-6: Add More Variations

Continue with the 4 sets, but now introduce even more variety in your sessions.

You might do one set for each variation: classic sit-ups, sit-ups with twists, leg lift sit-ups, and reverse sit-ups.

Aim to maintain 4 workout sessions per week.

WEEK 7-8: Increase Repetitions for Variations

Try to do 25-30 repetitions for each variation.

Keep the 4 sets and 4 workout sessions per week.

 

Conclusion

Sit-ups, with all their variations, don’t just build those abs—they help improve how your whole body functions.

You’re working on core stability, boosting flexibility, improving posture, and even helping prevent injuries.

And let’s be honest, there’s nothing quite like seeing your progress.

Exercises that once felt impossible slowly start becoming easier.

That’s the real magic of training—it’s not just about sweating it out, but about pushing yourself, evolving, and seeing what you’re truly capable of.

For me, those little wins in the gym make a huge difference in everyday life, making every drop of effort totally worth it.

 

FAQs

How many times a week should I do sit-ups?

It depends on your fitness level, but generally, it is recommended to include abdominal exercises in your workout routine 2-3 times a week. Remember, rest is just as important as training to allow your muscles to recover and grow.

Do sit-ups help reduce abdominal fat?

Sit-ups strengthen and tone the abdominal muscles, but they cannot specifically target abdominal fat. To lose fat in a particular area, you need to lose fat throughout the body, which requires a combination of a balanced diet and cardiovascular exercise.

Can I do sit-ups every day?

It is possible, but not necessarily advisable. Muscles need time to recover and rebuild after a workout, so doing sit-ups every day could lead to overtraining. Additionally, a good fitness program should include a variety of exercises to train the whole body in a balanced way.

Can sit-ups cause back pain?

If not performed correctly, sit-ups can cause strain on the lower back. Make sure to use proper form, keeping your back flat against the floor and using your core muscles to lift your body. If you have back problems or other medical concerns, you should consult a doctor or physical therapist before starting a new workout program.

What is the most effective sit-up variation for beginners?

For beginners, correctly performing the classic sit-up is an excellent starting point. As you increase strength and endurance, you can start implementing variations such as sit-ups with a twist or leg lift sit-ups to work on different muscle groups.

What is the most challenging sit-up variation?

The most challenging variations usually involve the use of weights or complex movements. For example, V-sit-ups and weighted sit-ups provide a greater challenge to the core and require good control of movements and advanced endurance.

The standard plank is a go-to exercise for building core strength.

It’s simple, yet incredibly effective.

But like any workout, doing the same thing over and over can lose its punch.

Your body gets used to it, and you stop seeing progress.

That’s where variations come in.

Let me explain why this happens.

When it comes to working out, there’s a key principle: progressive overload.

This means you need to keep challenging your muscles with more stress to see growth and improvement.

If you stick to the same moves, your muscles adapt, and the exercise stops being as effective.

So, mixing things up with different plank variations is key.

Plank variations spice up your routine and keep things interesting.

They work different muscles and hit your core from new angles.

This boosts your strength, stability, and control.

Plus, it’s not just about physical gains.

These variations can also enhance your body awareness and coordination, which helps in everyday life too.

So, why stick to the same routine?

Try these 15 plank variations and keep pushing your limits.

 

1. Forearm Plank

The Forearm Plank is a cornerstone in the vast world of bodyweight exercises.

This exercise requires neither special equipment nor complex movements.

It’s about endurance, stability, and determination. 

In every Forearm Plank, each fiber of your core engages, working together in a well-coordinated display of strength and tension.

It all starts with:

• Position yourself face down, resting on your elbows and forearms on the ground. The elbows should be directly aligned under the shoulders.
• Extend your legs straight behind you, resting on the balls of your feet.
• Lift your body to form a straight line from head to heels, keeping your core engaged and your back straight.
• Hold the position for your desired time, focusing on maintaining proper and stable form.

 

2. Plank with Shoulder Touch

The Plank with Shoulder Touch, on the other hand, transforms the static nature of the standard plank into a dynamic game of balance and control. 

This variation adds a touch of complexity, challenging you to defy gravity as you push the limits of your stability.

Here’s how to perform this exercise:

• Begin in a high plank position, with your hands positioned directly beneath your shoulders and fingers pointing forward.
• With a slow and controlled movement, lift one hand off the ground and touch the opposite shoulder, aiming to minimize weight shifting.
• Return to the starting position and repeat the movement with the other arm.
• Keep your core engaged throughout the exercise to ensure that your body remains as stable as possible.

 

3. Plank with Arm Lift

The Plank with Arm Lift is an exercise that invites challenge, testing your balance and control as you add a dynamic element to the classic plank position. 

In this variation, you navigate through a sea of body tension, seeking balance as one arm lifts off the ground to reach the sky. 

Here’s how to execute this exercise:

• Start in a high plank position, with your hands resting on the ground directly beneath your shoulders and fingers pointing forward.
• Keeping your core engaged and your body as stable as possible, lift one arm to bring it parallel to the ground.
• Slowly return the arm to the starting position, minimizing body movements.
• Repeat the exercise with the other arm.

 

4. Plank with Leg Lift

The Plank with Leg Lift is another piece in the challenging and exploratory puzzle that is the plank. 

Like an acrobat, you elevate one leg off the ground, putting your stability and strength to the test. 

Performing this exercise requires concentration and precision:

• Start from a high plank position, with your hands positioned directly beneath your shoulders.
• Without altering the position of your body, lift one leg to bring it parallel to the ground, always keeping your core engaged.
• Slowly bring the leg back to the starting position and repeat the exercise with the other leg.

 

5. Side Plank

The Side Plank is a tribute to symmetry and balance, an exploration of the lateral strength of your core. 

It takes the static nature of the plank and flips it, challenging you to sustain the tension on one side of your body. 

Here’s how it’s done:

• Start by lying on your side, resting on one elbow on the mat directly beneath your shoulder.
• Extend your legs and stack your feet on top of each other.
• Lift your body, supporting it only with the arm and feet, maintaining a straight line from head to heels.
• Hold this position for as long as possible, keeping your core engaged and your body stable.

 

6. Plank with Knee to Elbow

The Plank with Knee to Elbow is an exercise that requires coordination and precision.

In this version, every part of your body has a specific function.

During this exercise, your body performs a series of fluid movements as your knee and elbow come together.

Let’s go through the steps to execute this exercise:

• Start in a high plank position, with your hands positioned directly beneath your shoulders.
• Lift your right knee to touch your right elbow, keeping your core engaged and your body stable.
• Return to the starting position and repeat the exercise on the opposite side.

7. Dolphin Pose Plank

The Dolphin Pose Plank is a lesson in fluidity and control, a journey through the arch of your body as you move between two positions that challenge the strength of your core. 

Like a dolphin leaping out of the water, you will bend your body into an arch, testing your strength and flexibility. 

Learn the proper technique for executing this exercise:

• Start in a forearm plank position, with your elbows positioned directly beneath your shoulders.
• Lift your hips towards the sky, pushing back with your hands and bringing your body into a position similar to “Downward Facing Dog” in yoga, but with the elbows on the ground.
• Slowly return to the starting position, aiming to keep the body as stable as possible.
• Repeat the exercise for the desired number of repetitions.

 

8. Plank Up Downs

If the standard plank has introduced you to physical training, the Plank Up-Down will elevate you to a higher level of exercise.

• Start as if you’re about to execute a standard plank, your hands firmly planted on the mat, your body forming a straight line from head to heels.
• Next, with a smooth and controlled movement, lower one arm at a time onto the mat until you’re in a forearm plank. Imagine you’re sliding under barbed wire, keeping your body flat and your core engaged.
• But don’t stop there. Push back up onto your hands, one at a time, returning to the standard plank position.
• Remember to alternate the starting side.

Don’t worry if you find this variation challenging at first.

Keep trying, and over time, you’ll see improvements.

 

9. Plank with Rotation

The Plank with Rotation is a test of balance and strength.

It combines the endurance of the plank with the dynamic movement of rotation. 

Here, your body becomes a pivot point, a center of rotation around which everything moves. 

Here’s how to perform the exercise:

• Start in a high plank position, with your hands positioned directly beneath your shoulders.
• Slowly rotate your body to the right, lifting your right hand towards the sky while maintaining balance on your hands and feet.
• Return to the starting position and repeat the movement on the left side.
• Continue to alternate sides for the desired number of repetitions.

 

10. Bird Dog Plank

The Bird Dog Plank is an exercise in stability and coordination. 

This variation of the plank challenges you to explore the synergy between the upper and lower limbs in a game of tension and release. 

Take a look at the proper execution of this exercise:

• Start in a high plank position, with your hands positioned directly beneath your shoulders.
• Extend your right arm and left leg simultaneously, aiming to keep them parallel to the floor.
• Return to the starting position and repeat the movement with the left arm and right leg.
• Continue to alternate sides for the desired number of repetitions.

 

11. Plank Walk-Out

The Plank Walk-Out is an exploration of balance and strength, a journey that takes you from vertical to horizontal, challenging your stability. 

Pay attention to these instructions for performing this exercise:

• Start in a standing position, with your feet shoulder-width apart.
• Bend your body forward from the hips, place your hands on the floor, and slowly walk your hands forward until you reach a plank position.
• Once in the plank position, walk your hands back to return to a standing position.
• Continue to repeat the exercise for the desired number of repetitions.

 

12. Plank Jacks

Plank Jacks are a dynamic blend of the traditional plank and jumping jacks, bringing an element of cardio into your plank routine.

Not only will this exercise challenge your endurance, but it will also test your coordination.

Follow these steps to perform the exercise:

• Start in a high plank position, with your hands directly under your shoulders and your feet together.
• Engage your core, then jump to spread your feet wide apart, similar to the motion of a jumping jack.
• Immediately jump again to bring your feet back together.
• Continue repeating this jumping in-and-out motion for your desired number of repetitions. Remember to keep your hips low and your core engaged throughout the exercise.

 

13. Frog Jump Plank

The Frog Jump Plank is a variation of the plank that combines cardio, strength, and flexibility into one dynamic movement. 

It’s an exercise that challenges your core, legs, and cardiovascular system in a ballet of jumping and landing. 

Here’s how to execute this exercise:

• Start in a high plank position, with your hands positioned directly beneath your shoulders.
• Jump your feet towards the outside of your hands, as if you were in a squat position.
• Jump back to return your feet to the starting position.
• Continue to repeat the exercise for the desired number of repetitions.

 

14. TRX Plank Hold

The TRX Plank Hold is a resistance exercise that tests your strength and stability. 

Using the TRX straps, you’ll have to support your body in a position that continuously challenges your balance. 

Follow these instructions closely to execute the exercise:

• Place your feet in the TRX straps and start in a plank position, with your hands positioned directly beneath your shoulders.
• Maintain the position, making sure to keep your core engaged and your body in a straight line from head to toe.
• Try to hold the plank for the desired amount of time.

 

15. Plank to Pike

The Plank to Pike is a captivating exercise that combines core strength with flexibility and balance.

It’s a movement that takes you from a horizontal position to a vertical position, continuously challenging your body control. 

Here’s a detailed description of the exercise:

• Start in a high plank position, with your hands positioned directly beneath your shoulders.
• Keeping your legs straight, lift your hips towards the sky to bring your body into an inverted “V” position, similar to a downward dog pose in yoga.
• Pause for a moment, then slowly lower your hips back down to return to the plank position.
• Continue to repeat the exercise for the desired number of repetitions.

Benefits of Planks

Planks might seem super basic at first glance, but trust me, they pack a punch when it comes to benefits.

Here’s why you shouldn’t underestimate this core staple:

Core Strengthening
Think of your core as the powerhouse—abs, hips, back, all working together.

Planks fire up these muscles like no other, giving you that solid base of strength you need for everything else.

Better Posture
Want to stop slouching?

Planks got your back—literally.

They target the muscles that help keep you upright.

Do them regularly, and you’ll find yourself standing taller without even trying.

More Flexibility
Yep, planks aren’t just about strength.

They also stretch out those muscles in your shoulders and feet, giving you a nice boost in flexibility.

Who knew holding still could loosen you up?

I love that I can work on my flexibility without even having to do a separate stretch.

Less Back Pain
Nobody likes back pain.

Planks are a great way to keep it at bay—they strengthen your core without stressing your spine.

It’s a win-win.

Boosted Athletic Performance
A strong core helps with pretty much any physical activity you can think of.

Whether you’re lifting weights, running, or just chasing your dog around, planks give you the stability to do it better.

Personally, I’ve noticed I’m way more stable during workouts, and even during random activities—like that time I almost slipped but managed to save myself (thanks, core strength!).

 

Plank Variations for Beginners

If you’re reading these lines, you’re likely about to embark on a new exercise routine.

Starting with the plank may be your first choice, but there are plank variations that might be more suitable for beginners.

These beginner-friendly plank variations are designed to help you build a solid foundation of strength before progressing to more challenging exercises.

Kneeling Plank:

A traditional plank can be demanding for beginners.

The kneeling version reduces the load on the core, making the exercise more manageable.

In this variation, assume a position as if you’re about to perform a standard plank, but instead of supporting yourself on your toes, place your knees on the floor.

Ensure that your body forms a straight line from your shoulders to your knees.

Wall Plank:

This is perhaps the simplest variation of the plank.

Instead of resting on the floor, you lean against a wall.

Stand facing a wall, then lean forward and place the palms of your hands on the wall, keeping your arms straight.

Your body should form a straight line from your head to your heels.

Incline Plank:

A perfect variation for beginners.

This exercise utilizes a bench or an elevated surface to modify the body’s angle, thereby reducing the difficulty.

Start by positioning yourself in front of the elevated surface, and place your hands on it while keeping your arms straight.

Extend your legs behind you and ensure that your body forms a straight line from your head to your heels.

Plank Challenges

I’m sure you’ve heard of the plank challenges that are popular on the web. 

These challenges are a fun and stimulating way to improve your strength and endurance over time. 

But what are they and how do they work?

The 30-Day Challenge:

The most popular challenge is the 30-day plank challenge.

It starts by holding the plank position for 20 seconds on the first day and progressively increasing the time each day until reaching 5 minutes on the 30th day.

Here’s how it works:

• Days 1-2: 20-second plank

• Days 3-4: 30-second plank

• Day 5: Rest

• Days 6-7: 40-second plank

• Days 8-9: 1-minute plank

• Day 10: Rest

• Days 11-12: 1.5-minute plank

• Days 13-14: 2-minute plank

• Day 15: Rest

• Days 16-17: 2.5-minute plank

• Days 18-19: 3-minute plank

• Day 20: Rest

• Days 21-22: 3.5-minute plank

• Days 23-24: 4-minute plank

• Day 25: Rest

• Days 26-27: 4.5-minute plank

• Days 28-30: 5-minute plank

The Progressive Challenge:

If you want an even greater challenge, try the progressive challenge. 

This challenge is based on the idea of increasing both the time and the difficulty level of the plank. 

For example, you could start with a standard plank and then progress to more challenging variations like a plank with arm or leg lifts, a side plank, and so on.

 

Tips for Incorporating Plank Variations into Your Workout

Start Small:

You don’t need to tackle all 15 plank variations right away.

Start with just one or two that look fun (or challenging) and add more as you get the hang of it.

When I first tried side planks, I thought they were impossible, but breaking it down into manageable steps made it way easier.

Work Them Into Your Routine:

Plank variations work well with almost any type of workout.

Doing cardio?

Sneak in a plank during rest intervals.

Lifting weights?

Use a plank as a “filler” in between sets to keep that core engaged.

Warm-Up or Cool-Down:

Planks are perfect for warming up or cooling down.

They fire up your muscles and get your body ready to work.

Personally, I find doing a couple of planks before I start makes me feel more centered and ready to tackle the workout.

Create a Plank Circuit: You could even make a full plank circuit! Pick 5 or 6 different plank variations, do each one for a set amount of time, and then rest.

It’s a simple way to keep your core on its toes.

I love doing this when I’m short on time but still want to feel like I’ve worked my core hard.

Mix It Up with Other Exercises: Planks are great for your core, but they also pair really well with other moves for a killer full-body workout.

Try doing some planks, then jump into squats, deadlifts, or push-ups.

You’ll feel the difference!

 

 

RELATED:>>> How Proper Breathing Enhances Your Plank Exercise Routine

 

 

Conclusion

Plank variations have really changed the game for me when it comes to core workouts.

They’ve pushed me out of my usual routine and helped me build strength in ways I didn’t expect.

If you’re like me and sometimes get bored with the same old moves, throwing in a few new planks keeps things fresh and challenging.

FAQs

How many minutes per day should I do a plank?

The answer to this question can vary depending on your fitness level, but generally, you could start with short sessions of 20-30 seconds and gradually build up your endurance.

Does plank only work the core muscles?

While the plank is primarily known as a core exercise, it engages a range of muscles throughout the body, including those in the arms, shoulders, and legs.

Is it normal to feel back pain during the plank?

If performed correctly, plank should not cause back pain. If you experience pain during the exercise, it may be a sign that your form is incorrect or that you are holding the position for too long.

What should I do if I can’t maintain proper form during plank?

If you’re struggling to maintain proper form, it may be helpful to regress to simpler variations of the plank or reduce the duration of your plank until you feel stronger.

In the world of calisthenics, there are moves that make you stop and think, “Wow, can I really pull that off?”

The one-arm pull-up is definitely one of those.

I remember the first time I saw someone do it – my mind was blown.

I knew I had to try it.

Picture this: you’re hanging there, one hand gripping the bar, your body swaying like you’re on the edge of control, muscles firing on all cylinders.

And then comes the thought that haunts us all:

How long is it going to take me to pull off my first one-arm pull-up?

That’s exactly what we’re going to explore together.

I had the same questions when I started:

How much time do I need to train every day?

Am I going to have to give up everything else?

What exercises should I focus on before even attempting the real thing?

Are there any risks involved? (Spoiler alert: yep, there are.)

And the question that always lingered in my mind – what if I can’t actually do it?

Here’s the truth I learned: there’s no obstacle too big if you’re willing to put in the work.

It’s not easy, but it’s possible.

The one-arm pull-up is like climbing a steep mountain – it’s tough, and it takes time.

You’re going to need patience, discipline, and more than a little grit.

But let me tell you, when you hit that first one-arm pull-up, the feeling is unreal.

All that work?

Totally worth it.

 

 

The one-arm pull-up is like the Everest of fitness moves.

I’ve got to admit, the first time I thought about trying it, I wondered if I was crazy.

You can’t just muscle through it—you’ve got to be all in, both mentally and physically.

I learned that quickly.

This isn’t just any exercise.

It’s one of those moves that forces you to confront your limits head-on.

Every time I tried, my body was basically yelling, “Nope!”

But that’s part of the fun, right?

It pushes you in ways you don’t expect.

So, why is it so tough?

Let me break it down from what I’ve learned through trial and error.

When you’re hanging by one arm, your muscles are shaking, your grip feels like it’s slipping, and you’re questioning why you thought this was a good idea.

Every fiber in your body has to work together to keep you from dropping.

I remember asking myself more than once, *What’s really holding me back from pulling myself up?*

It’s not just about strength.

Sure, you need serious muscle, but it’s also about coordination.

When you’re doing a regular pull-up, the load is split between two arms.

With one arm, though?

It’s all on you.

Lifting your entire body weight with one arm is mind-blowing when you really think about it.

The first time I tried, I wobbled all over the place.

You have to keep your body steady while pulling yourself up, which is harder than it sounds.

If you lose control, even for a second, it’s game over.

And then there’s endurance.

It’s not just about getting up there once.

You’ve got to hold yourself up while gravity works against you.

Strength fades fast without endurance, and that’s something I learned quickly.

You build it up over time, bit by bit.

That’s why the one-arm pull-up is such a beast of a challenge.

But here’s the thing—every challenge brings the opportunity to grow.

When you finally get it (and trust me, you will), the victory feels incredible.

You don’t just walk away stronger, you walk away knowing you pushed past your limits.

That’s the real win.

 

When you’re chasing a big goal like the one-arm pull-up, the little details can make all the difference.

Over the years, I’ve picked up a few tips and tricks that helped me get there faster (or at least make the journey a little less painful).

Here’s what worked for me:

Specific Training
This one’s simple but powerful—if you want to get better at something, you’ve got to practice it.

I learned pretty quickly that focusing on the one-arm pull-up meant incorporating assisted variations into my routine.

I started using a resistance band and, let me tell you, it made the movement feel more manageable.

Over time, your body starts getting used to the mechanics, and before you know it, you’re closer to the real thing.

Vary Your Training
While it’s important to hammer away at the one-arm pull-up, don’t forget to mix it up.

I found out the hard way that focusing on just one movement can lead to burnout.

Adding core work, cardio, and mobility drills into my routine kept things fresh and helped me stay injury-free.

Plus, a strong core is a game-changer when you’re hanging there with one arm trying to pull yourself up.

Rest and Recovery
I used to think rest days were for the weak.

But the truth?

I was dead wrong.

Your muscles don’t grow in the gym—they grow during recovery.

Trust me, when I finally started taking rest seriously, my progress shot up.

Make sure you’re giving your body the downtime it needs.

Get good sleep, take those rest days, and you’ll bounce back stronger every time.

Nutrition
This one’s huge. I didn’t realize how much what I ate affected my progress until I cleaned up my diet.

Think of your body like a high-performance car—it needs the right fuel.

For me, that meant focusing on whole foods and making sure I was getting enough protein to help with muscle repair.

You can train all day, but if you’re not eating right, you’ll just be spinning your wheels.

Mind Over Body
If there’s one thing I’ve learned, it’s that your mind will give up way before your body does.

There were so many times I hit a wall and thought, “That’s it, I’m stuck.”

But learning how to push through those mental barriers made all the difference.

Visualization, staying positive, and reminding myself why I started were game-changers.

At the end of the day, your mindset is your biggest asset—or your biggest hurdle.

 

How Many Pull-Ups Before Attempting a One-Arm Pull-Up?

Let’s be real—the one-arm pull-up is on a whole different level compared to the regular two-arm pull-up.

It’s not just harder; it’s a completely different beast.

Before you even think about attempting a one-arm pull-up, you should be able to knock out 15-20 solid two-arm pull-ups without breaking a sweat.

Why?

Because a one-arm pull-up demands way more upper-body strength and muscle endurance than you might think.

But here’s the thing—I learned that just cranking out a bunch of two-arm pull-ups doesn’t necessarily mean you’re ready for the one-arm version.

It’s more about how well you control your body and how strong your grip and core are.

So, while hitting that 15-20 mark is a good goal, it’s not the only piece of the puzzle.

Focus on form, control, and really building that strength foundation.

You’ll know when you’re ready to take on the next challenge.

 

Assisted Pull-Up Progression: As you progress, assisted pull-ups are a great way to build strength. Start with resistance bands or support from a partner, and gradually reduce the assistance as your muscles get stronger. This approach will help you develop the strength needed for the one-arm pull-up while adjusting to lifting more of your body weight.

Negative Pull-Up: Begin at the top of a pull-up and lower yourself slowly and with control. Focusing on the eccentric phase helps strengthen the muscles crucial for achieving a one-arm pull-up.

Towel-Assisted One-Arm Pull-Up: Drape a towel over the bar and use it to assist your weaker hand, while your dominant hand grips the bar. As your pulling power improves, reduce reliance on the towel for support.

Archer Pull-Up: Grab the bar with a wide grip, then pull your body up while shifting your weight to one side, mimicking an archer’s stance. This move helps you focus the effort on one arm, gradually building unilateral strength.

Isometric Holds: Pause at different stages of the pull-up (top, middle, or bottom) and maintain your position for as long as possible. Incorporating isometric holds helps enhance endurance and strength, playing an important role in overall progression.

Alright, ready to tackle the one-arm pull-up?

Here’s how to do it step by step:

STEP 1:

Start by hanging from a pull-up bar with a neutral grip—palms facing towards your body.

Your pulling arm is going to do all the heavy lifting, while the other arm can either stay free or grip your wrist for a little extra support.

STEP 2:

Engage your back and arm muscles by applying downward pressure on the bar.

This is where control is everything. Don’t rely on momentum or start swinging—that’s cheating!

Keep it strict.

STEP 3:

Pull your body up by focusing on pulling your elbow down and slightly outwards.

Keep pulling until your chin gets above the bar.

This is where it gets tough, but stay strong!

STEP 4:

Control the descent as you lower yourself back down.

No dropping here!

Extend your arm fully before going for the next rep.

STEP 5:

Rinse and repeat for however many reps you’ve got in the tank.

When you’re done, switch to the other arm and repeat.

It’s a tough move, but with practice, you’ll get there!