Calisthenics exercises are a great way to build strength, flexibility, and endurance using just your body weight. Here are the top five calisthenics exercises you need to try:
Push-ups
Push-ups are a classic calisthenics exercise that work your chest, shoulders, triceps, and core. Here’s how to do a push-up:
Start in a plank position with your hands shoulder-width apart and your feet together.
Lower your body until your chest touches the ground, keeping your elbows close to your body.
Push yourself back up to the starting position, keeping your body in a straight line from head to heels.
Repeat for the desired number of reps.
Remember to keep your core tight and your back straight throughout the exercise. If you are new to push-ups, you can start with modified push-ups on your knees or against a wall to build strength and gradually progress to a full push-up.
Pull-ups
Pull-ups are a type of strength training exercise that work multiple muscle groups in your upper body, including your back, biceps, and forearms. Here’s how to do a pull-up:
Find a pull-up bar: Look for a sturdy pull-up bar that can support your weight. You can find one at a gym, park, or even install one at home.
Grip the bar: Grip the bar with your palms facing away from you, shoulder-width apart.
Hang from the bar: Hang from the bar with your arms fully extended, your core engaged, and your shoulders down and back.
Pull yourself up: Use your back and arm muscles to pull your body up towards the bar until your chin is above the bar.
Lower yourself down: Slowly lower yourself down until your arms are fully extended, but avoid swinging or dropping down quickly.
Repeat: Do as many pull-ups as you can, aiming for 3-4 sets of 8-12 reps.
If you’re new to pull-ups, you can start with assisted pull-ups using a resistance band or a machine at the gym. As you get stronger, you can progress to doing unassisted pull-ups. Remember to always use proper form and avoid jerking or swinging your body to avoid injury.
Squats
Squats are a compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. Here’s how to perform a squat:
- Stand with your feet shoulder-width apart and your toes pointing slightly outward.
- Keep your chest up and your shoulders back, and look straight ahead.
- Lower your body by bending your knees and hips, as if you’re sitting back into a chair. Keep your weight on your heels and your knees behind your toes.
- Lower your body until your thighs are parallel to the ground, or as low as you can go while maintaining proper form.
- Push through your heels and extend your knees and hips to stand back up to the starting position.
There are many variations of the squat, including the front squat, back squat, goblet squat, and single-leg squat. Remember to start with a weight that you can handle with good form and gradually increase the weight as you get stronger.
Lunges
Lunges are a type of calisthenics exercise that targets the muscles in your legs, including your quadriceps, hamstrings, glutes, and calves. There are different variations of lunges that you can try, but the basic lunge involves the following steps:
- Start in a standing position with your feet hip-width apart.
- Take a big step forward with one leg, while keeping your torso upright and your core engaged.
- Lower your body until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
- Keep your front knee in line with your ankle and avoid letting it go past your toes.
- Push off with your front foot to return to the starting position, and repeat with the other leg.
Lunges are a great exercise to build strength, balance, and flexibility in your lower body. You can also add weights, such as dumbbells or a barbell, to make the exercise more challenging. Remember to always warm up properly and to perform the exercise with proper form to avoid injury.
Plank
The plank is an excellent exercise that primarily targets your core muscles. It also engages your shoulder, chest, and leg muscles to some degree. Here’s how to do it:
Start by getting into a push-up position with your arms straight and your hands shoulder-width apart.
Lower yourself onto your forearms so that your elbows are directly under your shoulders.
Your body should form a straight line from your head to your heels. Engage your core muscles by pulling your belly button in towards your spine.
Hold the plank position for as long as you can while maintaining proper form. Beginners can start by holding the plank for 10-15 seconds, and then gradually increase the time as they get stronger.
To release the plank, lower your knees to the ground and rest.
Make sure to keep your body in a straight line and avoid sagging or arching your back. You can modify the plank by lifting one leg or arm off the ground or by adding side planks to target your oblique muscles. Planks are a great exercise to include in your core workout routine or as a warm-up before other exercises.
Remember to always warm up properly before attempting any calisthenics exercises and to listen to your body to avoid injury.
