In calisthenics, abs workouts are usually done in the same way, always following the same typical exercises (plank, crunch, knee raises, L-sit raises...). This creates a decompensation problem that hinders optimal abdominal training. In this article, we will explain how to correct this decompensation and its problems, and how to optimize our abs workouts.

Anatomy of the psoas and rectus abdominis

On the one hand, the psoas is a biarticular muscle responsible for the hip flexion.

On the other hand, the rectus abdominis is responsible for the trunk flexion and the pelvic retroversion.

The typical exercises used in calisthenics to work the abdominal area (knee raises, toes to bar, etc.), require more effort from the psoas (the hip flexors), which causes decompensation.

The decompensation of the psoas causes an anterior traction that accentuates the lumbar hyperlordosis and the shearing of the last vertebrae. This causes low back pain and triggers the erectors of the back. Broadly speaking, it can be said that the decompensation of the psoas causes poor posture that leads to pain in the lower back.

EXERCISES TO WORK ON DECOMPENSATION: how to work the rectus abdominis without involving the psoas too much

As we have seen, most calisthenics athletes tend to have the psoas much more exercised than the abs, which causes decompensation. This goes against our goals, since we usually want to exercise the abs, and not the psoas. Down below, we are going to see some exercises that specifically target the abs.

A more advanced version would be with the legs extended. They do not need to be completely straight, they can be slightly bent. However, it is a bit more difficult and it is more complicated that the hip does not move.

It is a variation of the typical abdominal plank, but with a little spinal flexion to work well the abs and not focus so much on the psoas. We place ourselves in a push-up position as if we were going to hold in an isometric position; we flex the spine and hold on there.

, one for each level, which include these exercises to work on that decompensation, to achieve our goals, to improve body posture and to train optimally. In addition, the 

 also includes these exercises to work on lumbar hyperlordosis.

How to train the abs in an optimal way

In calisthenics training, there are different types of routines, each with its own characteristics, use cases, and benefits. However, between 2002 and 2013, during the old-school era, a specific type of routine emerged that seemed to hold something special.

The athletes who followed these routines appeared to respect and revere them, seeing them as a challenge fit only for the best. Most importantly, these routines seemed to deliver incredible results.

Both in terms of aesthetics and endurance, the top calisthenics athletes in the world made these routines a cornerstone of their training. Over the years, they’ve remained a go-to method for the true beasts of the newer generations.

Help you improve your endurance and max reps in the exercises you focus on.

Offer a fun and challenging way to train.

Make workouts more enjoyable and can even be done with training partners.

. Today, we’ll dive into what they are, why they’re so effective, examples you can try right away, and much more.

Some of the most well-known types of calisthenics routines include set-based routines, circuit routines (which were also very popular in the early days of the sport), endurance challenges, and more modern methods like EMOMs, HIIT-style routines, and others.

Ladder routines, however, arose from a specific and important need. When training with bodyweight, we must find ways to make our workouts intense enough to stimulate muscle growth. This can sometimes be challenging to achieve.

That’s where the idea of ladder routines comes in.

Ladder routines involve performing a certain number of repetitions of one or more exercises and then adjusting that number sequentially in each set.

, where you start with 5 pull-ups in the first set, rest, then do 6 in the next set, 7 in the next, and so on until you reach a set goal or fail.

. For instance, you could start with 20 dips and 20 push-ups, then reduce to 18 dips and 18 push-ups in the next set, followed by 16 and 16, and so on until you reach a target number or zero.

You can adjust the repetitions incrementally—by one, two, or however you prefer.

, such as starting with 5 muscle-ups, working up to 10, and then decreasing back down to 5 or even zero.

As you can see, the possibilities are endless with different calisthenics exercises and combinations. Now, I’ll explain how to maximize their potential for the best results.

How to Get the Best Results from Ladder Routines

The key to ladder routines is achieving a high volume of work at an intensity close to failure. With these routines, it’s easy to rack up 10, 15, or even 20 sets without even realizing it, all while training effectively.

Therefore, it’s essential to choose a starting number of repetitions that challenges you and adjusts to your fatigue so you can always work at the limit of your capacity.

For this reason, the simplest and most effective ladders to design are 

For example, if your max pull-ups are around 15, you could start a mixed ladder at 12 pull-ups, increase reps until failure, and then work your way back down. This approach keeps you pushing your limits through a large number of sets.

As for rest periods, choose rest times that allow you to recover enough to tackle the next set effectively—not too short but not excessively long either. Typically, rests of 1 to 2.5 minutes work well. For an extra challenge, you could use variable rest periods: longer breaks during the tougher parts of the ladder and shorter ones when the sets become easier.

As mentioned earlier, another excellent option is to do ladder routines with one or more training partners. In this case, you can take turns, with your rest time being the duration of your partners’ sets. This makes the challenge even more engaging and enjoyable.

Regarding routine design, descending ladders can be planned to be highly intense yet manageable. You start tough, but the sets get progressively easier, though your muscles still work near failure. For example, if your max muscle-ups are 12, you could design a descending ladder starting at 10, then 9, 8, and so on down to 1. This method feels manageable yet delivers a powerful stimulus to your muscles.

Another advantage of ladder routines is that you can use exercises you already find easy and make them more engaging. For example, with Australian pull-ups—a highly recommended exercise—you might find it too easy and need to perform 30 reps per set to feel challenged. This can be tedious. Instead, you could design a mixed ladder starting at 20 reps, increasing by 2 each set until 30, and then decreasing by 2 until you’re back at 20. By the end, you’ll feel you’ve worked the muscles effectively, and the workout will be much more enjoyable.

Now that you understand the basics of ladder routines, here are some examples to try right away:

Ascending ladder of bench dips (beginner).

Double mixed ladder of push-ups and incline push-ups.

Descending ladder of pull-ups, dips, push-ups, and leg raises.

Descending ladder of muscle-ups, bar dips, pull-ups, leg exercises, and dips.

Descending ladder of push exercises, dips, and decline push-ups

Ladder routines are a fun, challenging, and, most importantly, highly effective way to train. They align perfectly with cutting-edge scientific principles for hypertrophy and are backed by anecdotal evidence from athletes who have achieved incredible results throughout calisthenics history. I hope you give them a try and find them incredibly helpful.

Ladder Routines: The Best Calisthenics Workouts

When I started practicing calisthenics over ten years ago, one of the things that fascinated me the most was the ability to not only stay fit and healthy but also to learn tricks and skills that presented a real challenge.

These tricks not only allowed me to showcase my strength and abilities but also kept me motivated to continue progressing, aiming to master even more difficult moves. Thanks to this, my training sessions became much more enjoyable, varied, and stimulating, constantly pushing me to improve.

Unfortunately, back then, there wasn’t much information available, so I had to teach myself. I experimented with different tricks I discovered in old Street Workout videos.

During this process, I realized that some movements, which looked simple, turned out to be much harder than expected, while others, which seemed incredibly complex and impressive, were surprisingly easy to execute.

In this article, I want to share some of these tricks that can be learned relatively quickly—even if you're a beginner. This way, right from the start of your calisthenics journey, you can practice exciting movements and build a repertoire that showcases your skills and progress, all while adhering to the core calisthenics values of strict form and proper technique. Let’s get started!

The planche is undoubtedly one of the most challenging elements in calisthenics. For a beginner to aim for a straddle or full planche in a short period might seem overly ambitious. However, there is a variation with a little trick that makes it much easier while still looking impressive.

In the pseudo planche, your body position mimics that of a full or straddle planche, but with a key variation: your elbows are bent, and most importantly, they rest against your torso.

This adjustment shifts the body’s weight from your shoulders, chest, and triceps to the bar or floor where the exercise is performed.

As a result, executing the pseudo planche correctly is more about finding the right positioning and balance than about strength.


Start by bending your arms and gradually leaning forward, ensuring your elbows press firmly against your torso. This helps transfer your weight. It might take a little practice to find the correct position, but with time, you’ll get it and perform this move effortlessly.

The frog stand is similar to the pseudo planche, but instead of resting your torso on your elbows, you rest the inner sides of your thighs.


Experiment with positioning until you find a comfortable stance. Then, gently lean forward until you reach a balance point.

Both the frog stand and pseudo planche require some pushing strength, but nothing too intense. If you can perform a few full-range push-ups, you’re ready to try these tricks.

Handstands are like planches—not ideal for beginners because they demand significant pushing strength and extensive practice with balance and technique. However, there’s a simplified version that we’ve discussed before: the three-point headstand.

This version minimizes the strength required and makes balance much easier to manage.


Placing your head on the ground creates a solid base, allowing you to master this trick with just a few minutes of practice. Once comfortable, you can even try adding variations and shapes.

For a more detailed explanation, you can find our guide 

Advanced push-up variations are usually off-limits to beginners. However, there’s one that often sneaks into the "advanced" category but is surprisingly easy to learn: clap push-ups between the legs.


The key is timing and using your leg to assist the movement. Instead of relying solely on a powerful arm push, leverage your leg to lift yourself and execute the clap. With proper coordination, this trick becomes seamless, adding a flashy move to your arsenal.

Finally, we have a move that, while not suited for complete beginners, is much easier than it appears: the human flag.

The flag requires both pushing and pulling strength and is one of the most spectacular and visually striking moves for the general public.

However, those of us who have trained for years know it’s simpler than it looks—to the point where it’s no longer even scored in competitions.


It’s easier for individuals naturally stronger in pulling than pushing. But if you can perform pull-ups, dips, and push-ups with ease, you can likely achieve the flag within a few weeks or months of consistent training.

For a step-by-step guide, check out our EVO routine available on 

I hope these tricks inspire you to train, progress, and build a long, successful journey in calisthenics, achieving all your goals.

Top 5 Calisthenics Tricks That Are Easier Than They Look

One of the key features of calisthenics, making it incredibly fun and appealing to those who value self-improvement, is 

the ability to progress while learning new exercises and more challenging variations.

For instance, someone who trains at the gym or practices sports like weightlifting or powerlifting might see months of progress reflected in adding a few kilograms to their favorite lift.

In contrast, a calisthenics enthusiast might achieve something far more visual—like progressing from standard pull-ups to a muscle-up. This distinct characteristic of calisthenics is often a driving force behind why people become hooked on this beautiful discipline and are motivated to continue improving in every aspect.

we’ll explore an example of such progression with push-ups

. We’ll break down how to progress step by step—from standard push-ups (with a quick recap for those who can’t yet perform them) to more advanced and spectacular variations.

This way, you can gradually advance and witness how your body adapts to the increasing intensity.

If you’re not yet able to perform standard push-ups, begin with 

 (with your hands placed on a surface 60–70 cm high) and 

 Work on these until you can perform about 15 reps of each.

To ensure a solid foundation, practice standard push-ups until you can comfortably perform 10–15 repetitions before moving on to the first variation.

This variation involves performing a standard push-up with added explosiveness during the upward phase, lifting your hands slightly off the ground at the top. Aim for 10–15 reps before advancing to the next level.

Here, you add a clap at the top of the explosive push-up, requiring more airtime. Work on this variation until you can perform 10–15 reps consistently.

Instead of clapping in front of your chest, touch your thighs to increase the explosive demand. Train this variation until you can perform 5 solid reps.

Once you’ve built enough power, transition to unilateral work. Focus on mastering good form, avoiding excessive leg spread and maintaining proper hip alignment. Train until you can perform 5 reps on each hand with proper technique.

Now add explosiveness to the one-arm push-up, lifting your hand slightly off the ground at the top. Maintain good form and work up to 5 reps per arm.

The final exercise in this progression involves adding enough explosiveness to perform a clap in the front of your chest with one hand.

Progression timelines will vary. Initially, you’ll likely see rapid, almost linear progress. However, 

as you move to more advanced variations, progress may slow down and become more challenging.

This is completely normal—don’t worry or feel discouraged. Remember, when progress feels tough, it’s a sign you’re working near your limits. This provides a powerful stimulus for muscle growth and strength development, so be patient and consistent.

I’ve created three routines tailored to different levels, covering the variations discussed above. Choose the routine that matches your current skill level. If a specific exercise is too difficult, substitute it with extra reps of the preceding exercise in the routine until you’re able to perform it.

I hope this guide helps you progress toward your goals.

Progression from Standard Push-Ups to One-Arm Push-Ups and Beyond [+Routines]

When we start our fitness journey, we might feel overwhelmed by seemingly complex training methods. Trainers talk about microcycles, macrocycles, mesocycles, periodization, and other concepts that can make it all sound like an intellectual challenge far beyond our grasp.

This can leave us feeling a bit "useless" when it comes to designing our first training routines, as we might think we need to master these concepts to create a decent plan. Consequently, we may feel like we can’t succeed without the help of one of these highly knowledgeable trainers.

Now, I’m not saying hiring a trainer or 

 is a bad idea. In fact, it’s often the best option if you have the resources. However, I also understand that many people can’t afford to hire a trainer, and some simply don’t want to because training is a hobby, a complement to their lifestyle, or something they enjoy without the need for serious commitment. There are also those who prefer to manage their own training.

these seemingly difficult and technical concepts can be simplified and understood quite easily. You can create a solid training plan that delivers results without needing a degree in rocket science or spending a fortune

To begin, let’s break these concepts down into simple terms, then we’ll explain how to apply them practically.


A microcycle is essentially one week of training. Most of us spread out our workouts over the week: for example, planche on Mondays, front lever on Tuesdays, or perhaps chest on Mondays, back on Tuesdays, and so on. A microcycle is the full week of workouts.


Mesocycles consist of several microcycles. In simpler terms, a mesocycle is a set of training weeks, typically grouped into 4 to 12 weeks, or 1 to 3 months of training.


Macrocycles are made up of several mesocycles. To simplify, a macrocycle typically represents 6 to 12 months of training.


Periodization refers to how you structure your microcycles, mesocycles, and macrocycles—or, more simply, how you plan your training.

And that’s it! Of course, you can dive deeper into each of these concepts to make them as technical as you’d like, but at its core, this is all you need to know to get started.

One additional concept that will be invaluable is 

, which involves gradually increasing the intensity of your workouts over time to ensure consistent progress. This can be achieved by increasing reps, sets, exercise difficulty, added weight, or other factors. The key is avoiding stagnation—don’t stick to the same 3 sets of 10 dips for months on end. Instead, aim to steadily make your workouts more challenging.

With this understanding, here’s the great news: you don’t even need to focus on all these concepts. For effective planning, you only need to work with 

Follow these four steps to create an effective training plan:

Start by deciding what you want to achieve.

Common goals include mastering basic calisthenics exercises, learning skills like the muscle-up or handstand, building muscle, perfecting advanced moves like the planche or front lever, or focusing on weighted calisthenics to achieve personal bests. The choice is yours.

Step 2: Design Your Weekly Training Schedule

Plan your weekly training schedule (your microcycle). Choose how many days a week you’ll train—3 to 5 days is ideal—and decide what you’ll do each day based on your goals.

For example, if your goal is skill development, you might dedicate certain days to specific moves like the muscle-up or handstand. For general strength, you might alternate upper- and lower-body days. 

Next, decide on exercises, sets, and reps for each day. Start conservatively—choose routines you can handle without much difficulty, as this is only your starting point. Progressive overload will take care of improvement over time.

If you’re unsure where to start, consider checking out pre-made routines on our app 

Step 3: Execute Your Plan and Apply Progressive Overload

Begin your training plan and follow it for 3 months (12 weeks), which will form your first mesocycle.

Track your workouts in a notebook, your phone, or even an Excel spreadsheet. Before each session, review your previous week’s progress to determine if you can increase the intensity slightly.

 This might mean adding reps, sets, or making exercises more challenging.

At first, progress will likely be linear, but as you approach your limits, it will slow down. This is normal and indicates that you’re pushing your muscles effectively. Stick to the plan and aim for small improvements until the 3-month mesocycle is complete.

Step 4: Take a Break, Adjust, and Start Again

After completing your first mesocycle, take a 1-week break. During this deload week, reduce the intensity and duration of your workouts to allow your body to recover and rebuild.

When you start your next mesocycle, adjust your plan slightly. Begin at a higher intensity than your initial starting point, but lower than where you ended the last cycle.

For example, if you ended your first mesocycle performing challenging sets, your second mesocycle should start at a slightly easier level—but still harder than your first starting point. I'll share with you this graph that I made with my incredible Paint skills so maybe it helps you understand it better:


Use this time to evaluate your progress and make small adjustments to your routine. Add new exercises or tweak your training structure based on what worked (and what didn’t) in your first mesocycle.

Create a 3-month plan where you gradually increase intensity.

Restart with a slightly higher baseline and repeat the process.

While this can be made as technical as you like, this simple framework is effective and easy to follow.

I hope this guide helps you design and execute your training plan. The most important thing is to start and stay consistent. Over time, you’ll refine your approach, gain insights, and improve steadily.

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