The most honest core exercise there is: if the hips break, everyone can see it. Train it in negatives before full reps.
Dragon Flag
Lower and raise the body straight as a plank, supported only on the shoulders.
Bottom to top. Meet the criterion for one rung before touching the next.
The hollow body hold is the foundational position of artistic gymnastics and one of the most complete core drills in calisthenics. Lying on your back in an inverted banana shape—arms by the ears, legs together a few centimeters off the floor—the entire core works isometrically at max.
A fundamental exercise for strengthening the lower abs and hip flexors.
The tucked version of Bruce Lee's famous move, focused on extreme core strength.
The dragon flag is the hardest and most spectacular floor ab exercise in calisthenics. Popularized by Bruce Lee, you keep the body completely rigid and extended, supported only on the shoulders, and raise and lower that plank-body from near the floor to vertical. Demand on the full core is absolutely maximal.
Take the test, look at your score, and have your first generated routine in under half an hour.
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