In carica...
✕ Chiudi


☰ Calisthenics Club
Every advanced movement starts with a single step. Here's the full map.

This chain builds the most important muscle group in calisthenics—your core. Start with hollow body holds and rocks, then progress through planks, side planks, leg raises, hanging knee raises, hanging leg raises, L-sits, V-sits, and finally dragon flag. Each step increases the lever arm and demands more control. A strong core protects your spine, transfers force, and makes every other exercise easier. Don't skip this chain.

Core Progression Chain

  1. Hollow Body Hold →
    The hollow body position is a rigid, slightly rounded spine position where the core is braced, ribs are pulled down, and the pelvis is tucked.
  2. Plank →
    The plank is an isometric core exercise that builds endurance and stability in the abdominals, back, and shoulders.
  3. Deadbug →
    The deadbug builds dynamic core control and coordination by moving the arms and legs while maintaining a hollow body position.
  4. Side Plank →
    The side plank targets the obliques, deep core stabilizers, and shoulder stability by supporting the body on one arm and the side of the foot.
  5. Russian Twist →
    The Russian Twist is a dynamic core exercise that targets the obliques and deep stabilizers through controlled rotation.
  6. Lying Leg Raises →
    Lying leg raises isolate the lower abdominals and hip flexors by lifting and lowering the legs while maintaining a hollow body position.
  7. Pike Compression →
    Pike compression is the ability to fold at the hips and bring the chest toward the legs with a straight back, engaging the hip flexors and core.
  8. Hanging Knee Raises →
    Hanging knee raises build core, hip flexor, and grip strength by lifting the knees toward the chest while hanging from a bar.
  9. Hanging Leg Raises →
    Hanging leg raises are the advanced version of hanging knee raises, lifting straight legs to 90 degrees or above.
  10. L-Sit →
    The L-Sit is a static hold where the body forms an "L" shape, supported only by the hands, requiring extreme core and hip flexor strength.
  11. V-Sit →
    The V-Sit is an advanced static hold where the legs are lifted above the horizontal, forming a "V" shape with the torso.
  12. Dragon Flag →
    The Dragon Flag is a straight-body dynamic core exercise where the body is held rigid and lowered from a vertical position.
  13. Windshield Wipers →
    Windshield Wipers are a dynamic core exercise where the legs are swept from side to side while hanging or in an L-Sit position.