I think it is essential to know about something before going straight into doing it, and calisthenics is not an exception. The first time I ever did calisthenics, I thought it was one of the most difficult things I have ever had to do. One day, I felt that I could have a get-out clause and change my decision, but I didn’t. It has been a wonderful transformation from lifting merely the smaller undesirable parts of the body to lifting the whole body. You will also feel the same if you start practising callisthenics. In this blog, you will learn some callisthenics exercises that you can do as a beginner. These exercises help me be consistent in my fitness regime.
Benefits of calisthenics exercise.
When I began performing callisthenics, I soon understood that it is not only the process of getting muscles or having the body of a fitness model. Of course, those are nice results, but there are so many other benefits that will make this type of workout perfect. Here’s why I think callisthenics is worth adding to anyone’s fitness routine:
1. Boosts My Metabolism
The first thing I thought about callisthenics was its effectiveness in increasing the body’s metabolic rate. Performing the exercises with my own body weight as resistance helped boost my basal metabolic rate (BMR), which in turn helped me burn more calories during the day, not only when exercising. It’s like having little fat-burning power plants all over the body!
2. Less Stress on My Joints
I have also discovered that exercise programs engaging in callisthenics are not as straining to the joints even when compared with muscular strength training. Of course, weight lifting can sometimes lead to such strains, but since callisthenics works with own body weight, joint pains and discomforts are far less noticeable. They’ve also benefited my joints and made them more stable, which is beneficial when it comes to avoiding long-term injuries.
3. Improved My Mental Health
That is when I quickly realized the effects that callisthenics had on the aspect of mental health. People are aware that exercise improves mood but, calisthenics for me made me feel more directed and logical. It was an effective way to relieve stress or anxiety or even when I felt like being relieved from work pressure for a while a workout session pumped up my energy in equal measure.
4. Increased My Flexibility
In addition, one of the positive effects I never really expected was that I could become so much more flexible. In an attempt to do so, I applied force to different parts of my body and it was apparent that the range of motion was increasing. The nine days of pre-production on it made me more of a chameleon, without even knowing it. This also assisted me in feeling less and moving better in the course of daily living activities.
Therefore, for those who want to increase muscle strength, enhance the flexibility of muscles, or enhance general body health, then it is recommended to go for callisthenics. Not only is it an effective and easy method to improve physical and mental well-being, but there’s no equipment necessary! It’s that simple just learn the basics, begin to get moving, and see the change that happens.
10 Body Weight Exercises For Strength You Can Do At Home
1. Chest, Shoulders, and Triceps/ Push-ups
They are very effective for toning upper body muscles as you do not require any additional weights. They directly focus on the chest, shoulders, and triceps besides giving the abdominal a good workout.
How to do it: Begin in a plank position and put your hands on the ground beside your shoulder width. Lower yourself down with your elbows by bending them until your chest touches the floor and then expel your air, push back up to the normal position. The neck and spine should be aligned and your abdominal muscles should be engaged during the whole process.
2. Chin-ups (Back, Biceps, Shoulders)
This is very nice for making backs stronger and also good for the biceps and shoulders. It is one of the best exercises that call for the development of the upper body pulling muscles.
How to do it: Take a pull-up bar with your palms backwards (overhand grip), hands position slightly beyond shoulder breadth. Take a grip of the barbell at your full arm stretch from the bar. Jut your face up over the bar by squeezing through your back and biceps and then lower yourself down.
3. Dips (chest/triceps/shoulder)
Dips are wonderful for the chest triceps and the shoulder muscles and should be done on the parallel bar or any other sturdy furniture.
How to do it: Stand in front of two parallel bars grasping them with your arms fully stretched in front of you. Lower the weight by flexing at the elbow to about 90 degrees; add some anterior oblique muscle activity by leaning forward slightly. Pull back up till your hands are pointing outwards in a straight line with the rest of your body.
4. Squats (Legs, Glutes)
Like with any bodyweight exercise, body weight squat is very essential in developing at least lower body strength, specifically focused on the quad, ham and glute muscles. They also assist in enhancing the core stability.
How to do it: You should stand with your legs slightly widened and your feet shoulder-width apart. Told your body backwards and down by flexing your knees and your hips while at the same time, ensuring your chest is up and not bent forward. Go as low as your flexibility allows, through your heels and up.
5. Lunges (Legs, Glutes)
Lunges can be classified as a unilateral leg movement with the muscles it pulls focusing on the quads, glutes and hamstrings, additionally, it also works on balance and coordination.
How to do it: Push your back and stand up straight then slide one of your legs forward and bend until the rear knee is aligned with the front knee in a perpendicular manner. Slide the back foot out as you shift your weight back to the front foot and push through the heel of your front foot to return to the starting stance. Repeat on the other side.
6. Plank (Core, Shoulders)
The plank is one of the most effective exercises for the core muscles shoulder girdle and general body balance.
How to do it: You can then begin by getting to a press-up position but instead of resting your body weight on your hands, rest on your forearms. This should be done in line with your head and heels so that your body forms a straight line and maintains an active abdominal muscle contraction. Now, maintain it this way, focus on regular breathing without allowing the hips to drop down too low.
7. Mountain Climbers (Core, Shoulders, Legs)
Biomechanically, mountain climbers raise cardiovascular fitness levels as well as work on the core muscles, shoulders, and thighs.
How to do it: Start in a push-up position. From the gluteal abdominals position, raise one knee towards the chest and fist and then switch sides as if one is climbing. Make sure that your pancreas is engaged and that you’re moving at a steady, quick rate.
8. Burpees (Full Body)
Burpees are dynamic full-body exercises, which involve squatting, pushing up, standing and jumping movement which makes it suitable for building strength and cardiovascular system endurance.
How to do it: Begin standing, bend the knees, lower your hands until they touch the floor, then kick the feet back into a push-up position. Do a push-up, jump your legs forward and push off the floor to make a jump. Repeat for reps.
9. Leg Raises (Abs, Hip Flexors)
Leg raises are useful in toning the lower ab areas and the hip flexors making it an excellent exercise for any person seeking to build their core muscles.
How to do it: Lay flat with your legs out parallel to the floor. Interlock your fingers and put your hands around your pelvic area for balance. Lie on your back and using your abdominal muscles lift your legs upward to a 90-degree angle with your thighs; lower them without touching the floor.
10. Superman (lower back, glutes, shoulders)
Superman exercise is also useful for the lower back muscles, glutes and shoulders which all lead to improved posture and balance.
How to do it: The starting position for this exercise is lying flat on the floor with your legs extended in front of you and your arms outstretched in front of the legs. Jump again, raising your arms, chest, and legs at the same time, engaging your glutes, and lower back muscles. Hold for a moment and then gradually go back down.
Wrap Up
Callisthenics is not simply an exercise regimen; it’s a way of life. It can also be made tastefully very simple and is highly flexible in its surgical execution. All you have to do is be willing to work and get your body in shape and you don’t even need apparatus most of the time. It is not always fun, but every time you do the reps, you are a little closer to being a better you in terms of health. Whether you desire to get a big beefed-up muscle tone, improve flexibility or plain old brain power, callisthenics is the solution to whatever you need. So why wait? Begin now, be persistent and see the amazing things happen.