10 Calisthenic Exercises To Add To Your Routine

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ometimes in life, something we’d have encountered before finally makes sense to us. We notice certain things which we don’t fully understand until when someone sheds knowledge and brings clarity to us. We are referring to Calisthenics over here.

In your daily lives, you’d have seen someone doing pushups, or you would be doing it. But when you hear the term, Calisthenics from others, you’d be blinking…

Calisthenics is just a fancy word that has its origin in Greek, Kalos meaning beautiful and sthenos meaning strength. Originally the word was used to refer to exercises that would benefit both strength and looks, and that which would not involve any equipment.

Among the countless workout regimens to choose from, one workout that has been gaining popularity recently is Calisthenics. Although all of us know it, we don’t realize this is what it is.

We’ll explore in this blog some of the top Calisthenic workouts that are effective, fun, and also challenging…

Also Read: Standing Ab Workout For Flat, Toned Abs

WHAT IS CALISTHENIC?

Calisthenics means bodyweight exercises. Unlike traditional weight lifting, Calisthenics is a form of workout that uses nothing but your body weight as resistance to build strength, flexibility, and endurance. It requires minimal equipment and is convenient and accessible for all fitness levels. Calisthenics is highly effective in building functional strength, helps engage multiple muscle groups mimicking real-life movements and improves your overall athleticism.

Calisthenics are convenient, can be performed anywhere, anytime, and do not need any gym membership.

Also Read: 9 Compound Exercises For Full Body Strength

BENEFITS OF CALISTHENICS

1. First and foremost, Calisthenics is a cost-effective way to stay fit and strong.
2. It can be performed anywhere with minimal or no equipment.
3. Calisthenics helps improve range of motion, flexibility and mobility, it is suitable for beginners to advanced levels.
4. Calisthenics focuses on proper form and helps prevent injuries.
5. By helping build muscles and improving metabolism, Calisthenics can assist in weight loss.
6. The focused attention while doing Calisthenics can have a positive impact on mental health, and help reduce stress, and anxiety, while the sense of accomplishment boosts confidence.

Always start with a warm-up and maintain proper form throughout each exercise. Gradually increase the progression either by adding sets, or trying to add more variations.

Also Read: Animal Flow Workouts – A New Way Of Getting Fit

PUSH UPS

1. Start in a plank position with your back extended and your hands shoulder-width apart.
2. Bend your elbows and lower your body towards the floor until your chest nearly touches the ground.
3. Keeping your core engaged, push through your hands to lift your body off the ground to the starting position.
4. Perform the exercise for 15 repetitions.

Also Read: Tabata Workout – The 4 Minute Workout For The Whole Body

MOUNTAIN CLIMBERS

1. Start in a push-up position with your hands shoulder-width apart and directly beneath your shoulders.
2. Your body should be in a straight line through your head, shoulders, hips, knees, and feet.
3. Engaging your core, drive your knees up towards your chest, alternating legs.
4. Don’t let your chest touch the floor, and make sure your toe should remain around an inch from the floor. Return to the starting position and quickly switch legs.
5. Continue switching legs for 30-60 seconds.

Also Read: Microworkouts – The Most Flexible Way Of Exercising

JUMPING JACKS

1. Start with good posture, feet together and hands at your sides.
2. Raise your hands above your head and simultaneously jump enough to spread your feet wider than shoulder width and quickly reverse the movement.
3. Do the jumping jacks continuously for 30-60 seconds.

Also Read: The Best Cardio Exercises To Do At Home

PISTOL SQUATS

1.Stand straight with your feet hip-width apart and lift your left leg in front of you.
2. Stretch out both your arms in front of you for balance.
3. Push through the right heel and slowly lower yourself until your right thigh is parallel to the ground.
4.With your core engaged, chest up, lift your body through the heel to return to a standing position.
5. Switch legs, squat on your left leg and repeat the exercise on each leg for 10-15 reps.

Also Read: Slam Ball Workouts For Cardio, Strength & Endurance

LUNGES

1. Step forward with one foot, bending both knees towards the ground and lowering your body until the front leg is at a 90-degree angle.
2. Push through your heels and stand up to bring your back foot to meet the front foot.
3. With your core engaged and torso held upright, continue the movement of alternating stepping foot.
4.Repeat the alternating movement for 10-15 reps on each side.

Also Read: How To Do Deadlift?

LEG RAISES

1. Lay down on your back flat on the floor, with legs stretched out and arms by your sides.
2. Lift your legs in the air until they are at a 90-degree angle or as high as you can go comfortably.
3. Engaging your core and your back firmly pressed against the floor, lower your legs down to the starting position letting them touch the floor.
4. Repeat for 10-15 reps.

Also Read: Stair Workouts – Combine Cardio & Strength Training

TRICEP DIPS

1. This can be performed either with a bench or without a bench.
2. Begin sitting low with your hands gripping the edge of a chair with your fingers pointing forward.
3. If you are not using a chair, then lower down your body gripping on the floor with your hands backwards and fingers pointing forward.
4. Bend your elbows to lower your body but don’t let your hips touch the floor.
5. Press the heels of your feet and hands into the ground as you lift your body to push back up to the starting position (your hands should be straight and parallel to the ground).
6. Keep your core engaged throughout the movement.
7.Use your torso to lift your body up and down.
8. Repeat for 10-15 reps.

Also Read: Plyobox Exercises For All Fitness Levels

CRUNCHES

1. Lie flat on the floor with your back pressed against the floor, your knees bent and your feet flat on the ground.
2. You can place your hands intertwined behind your head for balance.
3. With your core engaged, crunch forward to squeeze the muscle just below your ribcage towards your knees.
4. Do not bend your neck forward as you crunch, and lower back to the starting position.
5.Repeat this for 15-20 reps.

The simplicity and effectiveness of calisthenics help to unlock your body’s full potential, anytime, anywhere…

Calisthenics offers versatility in building physical strength, the comprehensive workout can be tailored to your fitness goals…

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