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Im a huge fan of all three moves, and I think you will be too.
For this variation, youre instructed to start from a seated tuck position, then move into extension.
Avoid arching your back and keep your lower back in contact with the ground.
The guys recommend holding the position for 30 to 60 seconds.
Grip the bar with hands shoulder-width apart and fully wrap your thumbs around the bar.
Notice how this feels in your shoulders and arms.
Next, raise your legs to hip height, keeping them straight with toes pointed.
Pause, then lower them with control.
Aim for 4 sets of 8 to 12 reps.
3.
Reverse leg raises
For this exercise, find a box or bench you might lie on, stomach down.
Your whole torso from shoulders to hips should be supported.
The guys recommend starting with your legs in a tucked position with thighs against the side of the box.
Next, extend your legs behind you while maintaining a straight line from hips to toes.
Return to the starting position.
Aim for 4 sets of 10-15 reps.
Is 20 minutes of calisthenics enough?
Trust me, you might get more than enough from a20-minute calisthenics workout.
Exercising with your bodyweight improves functionalrelative strengthwhile strengthening muscles, joints, ligaments and bones.
Dont worry if youre unfamiliar with the exercises above, as the Calisthenics Family takes you through them.
Practicing these moves will help you build core stability, strength, control and endurance all essential for calisthenics.
