STOMACH/CORE WORKOUT – UPPER/LOWER ABS, SERRATUS, OBLIQUES – Gymnastics Fitness Calisthenics

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This stomach workout routine includes exercises for the upper and lower stomach, serratus (small finger like muscles between the ribs, connecting the obliques to the abs) and obliques with some large and small range of motion movements along with some static holds. And some of the exercises are done on the bar and parallel bars and some are done on the floor.

Exercise 1: side twists on the parallel bars – 50 reps each side
Exercise 2: stick twists on the floor – 50 reps on each side
Exercise 3: straight body lever pulls – 5 reps
Exercise 4: leg lifts – 5 reps
Exercise 5: windshield wipers variation 1 (full range of motion) – 5 on each side
Exercise 6: windshield wipers variation 2 (smaller range of motion) – 10 reps on each side
Exercises on the floor: 30 leg lifts/reverse sit ups (knees slightly bent to take the pressure off the hip flexors and focus just on the lower abs), 30 sit ups, 100 leg lifts (small range of motion), 100 crunches on each side and in the middle, 100 leg lifts while lying on each side (for obliques), 20 side to side windshield wiper movements, 1 minute hollow hold, 1 minute plank hold.
I also did a few handstands (on the parallettes and on the rings) trying to stay hollow and also work position strength.
Thanks for watching.
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My channel has videos on gymnastics and fitness, including training, workouts and tutorials. There are also videos of parkour, free running and cheerleading.

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Comments

Aryanto Karnali says:

saitama..is that u? jk bro ☺

A. STOJ says:

Great video. Thank you,
you are really strong xD 🙂

Jim Tan says:

Great stuff!!! You made everything looked so easy. Now I am motivated. Thanks!

Mathias Terkelsen says:

Wow cool videos, and awesome channel, keep up the good work. I also do fitness video, please check of them out, and let me know what you think. 🙂

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