What Are Calisthenics?
Calisthenics is a form of exercise using your own body weight for resistance! Think push-ups, pull-ups, squats, lunges, dips, etc.
It’s equipment-free, making it accessible and versatile. Personally, I partake in calisthenics at home everyday in my home-made gym, so I can exercise every single day.
While exact statistics vary, estimates suggest around 10-20% of people globally practice calisthenics on the daily. This number is likely growing due to its affordability, convenience, and potential for impressive strength and skill development without having to pay a dime!
Why It’s Perfect For “Non-Gym” Individuals
Bodyweight Resistance!
Calisthenics relies on the resistance of one’s own bodyweight, fostering functional strength and muscle development. Therefore, this approach promotes lean muscle mass, which gives one a similar build to that of tai chi.
Flexibility!
Similar to what yoga does, many calisthenics exercises involve dynamic movements that increase flexibility. As individuals progress through different exercises, they naturally improve joint mobility and range of motion.
Core Strength!
Placing a strong emphasis on core engagement, “planks,” “leg raises,” and “hanging leg raises” target the abdominal muscles to stabilize one’s core. To clarify, core strength is essential for posture, balance, and injury prevention.
Balance and Coordination!
Performing calisthenics exercises often involves maintaining balance and coordination. This engagement challenges the neuromuscular system, leading to improved overall balance and coordination over time.
Minimal Equipment!
Calisthenics workouts typically require minimal or no equipment. So, it is cost-effective and accessible, often allowing you to workout with only a yoga mat!
Best Calisthenics Exercises for Beginners
i) Bodyweight Squats – A fundamental exercise, bodyweight squats, targets the lower body muscles, including the quadriceps, hamstrings, and glutes. On the other hand, an alternative to this is a classic wall-sit. Try doing 20 in a row, but ensure that you don’t rush through them.
ii) Push-Ups – Though very standard, push-ups activate the chest, shoulders, triceps, and core. Beginners can start with 10 push-ups in a row a day, and can slowly increase that number as days go on.
iii) Pull-Ups – Pull-ups target the muscles of the back, biceps, and shoulders. Starting with resistance bands, these are great for one’s posture. For beginners, being able to complete 5 in a row is fantastic.
iv) Planks – Planks are excellent for core strength and stability. Holding a plank position engages abdominal, lower back, and shoulder muscles. If you are new to this, start with maintaining a stable 60-second plank.
v) Lunges – Lunges target the muscles in the legs and glutes while improving balance. By doing 15 lunges per leg, you are provided with a versatile lower body workout.
vi) Hanging Leg Raises – Hanging leg raises engage the abdominal muscles and hip flexors. This exercise helps strengthen the core and improve flexibility in the lower back. If possible, try to doing a set of 10 reps per leg.
Questions, Comments, Concerns?
Remember, quality is way more important than quantity.
When rushing exercises for completion, your body is not being strengthened the right way, which in turn, can lead to injuries.
Start with these six basic exercise above, and let know if you have questions below!
Thanks!
