Core exercises in calisthenics

The whole core chain, from the first accessible rung to the elite move, with the animation and execution for each.

17exercises

7beginner-friendly

15–98Level

Core here is not magazine abs: it is the ability to keep the body rigid under load. It is the silent prerequisite for the front lever, the handstand and a clean pull-up.

Where should you start?

Of the 17 exercises on this list, the most accessible is "Plank Hold" and the most demanding is "Human Flag". The library is ordered by real difficulty from 5 to 100, so the order they appear in is the order worth learning them in.

How to move up

The practical rule: change exercise when you can do three sets of the current variant with two reps left in the tank. Before that, add reps, slow the lowering or extend the range — do not skip a rung.