What is calisthenics?
You might’ve heard about it before, but simply didn’t bother to check. Let me tell you about this wonderful thing. Calisthenics is a form of exercise that involves using one’s body weight to build strength, flexibility, stamina, and coordination without the need for weights or gym equipment. The term comes from the Greek words “kallos” (beauty) and “sthenos” (strength), reflecting the emphasis on graceful, controlled movements that enhance muscular and physical form. Unlike weight lifting it doesn’t include dumbbells, weights or bars, instead it uses things like resistance bands, fitness balls and your own body-weight.
Why should I give it a go?
In my opinion the main advantage of calisthenics is that it focuses heavily on functional strength, e.g. the thing that actually makes you stronger, not just bigger. While lifting’s goal is to make your muscles as big as possible, it doesn’t necessarily correspond to an increase in physical abilities. Another big advantage is that it helps with flexibility and endurance, which are much more useful in daily life than simply how much weight you can lift. And finally, no equipment is really needed to start it and you can do it at home. Many exercises don’t actually require anything outside a fitness mat (or any other soft surface). In the long run you should consider buying some resistance bands, fitness balls, ab roller and some other miscellaneous things, but it’s still much cheaper than an entire dumbbell set or a gym membership.
What should I start with?
Good, now that you’ve decided to give it a go you might ask yourself: ” How to do calisthenics” or “What should I start with?” But don’t fret my friend, as it’s pretty simple, here are some good exercises for beginners, which you can include in your workout plan that don’t require any equipment:
1.Push-ups: I don’t think this legend needs any introductions, but many people really underestimate this exercise as by knowing it’s variations we can trigger much more muscles than it initially seems:
1) Standard Push-Up
Muscles Targeted: Chest (pectorals), shoulders (deltoids), triceps, core
Instructions:
Start in a high plank with hands slightly wider than shoulder-width.
Keep your body in a straight line, engaging your core.
Lower your chest towards the ground by bending your elbows.
Push back up to the starting position.
Tip: Keep elbows at a 45-degree angle from your body.
2) Wide-Grip Push-Up
Muscles Targeted: Outer chest, shoulders
Instructions:
Begin in a push-up position, but place your hands wider than shoulder-width apart.
Lower yourself towards the floor, keeping elbows out.
Push back up.
Tip: Avoid letting your hips drop; keep your core tight.
3) Close-Grip (Diamond) Push-Up
Muscles Targeted: Triceps, inner chest, front shoulders
Instructions:
- Form a diamond shape with your hands by placing thumbs and index fingers together.
- Lower your chest towards your hands.
- Push back up.
Tip: Focus on keeping elbows close to your body.
4) Decline Push-Up
Muscles Targeted: Upper chest, shoulders
Instructions:
- Place your feet on an elevated surface (like a bench).
- Perform a push-up with your hands on the floor, lowering your body towards the ground.
Tip: Keep your neck neutral to avoid strain.
Remember that you can make all the types of push-ups easier by doing them on your knees. You should prioritize the technique over the amount, so if you feel that the normal version is too difficult, do the easier one.
2. Reverse Crunches: There is a common misconception that there are two types of abs: lower and upper, but this is wrong as abs is technically a one big muscle (not including obliques). You can target upper and lower parts more or less, but the difference isn’t as significant as many people imagine. This exercise targets absperfectly if done right:
Starting Position: Lie flat on your back on an exercise mat. Place your arms by your sides with palms down to support stability.
- Lift Your Legs: Bring your knees up so they form a 90-degree angle with your hips, keeping your feet together.
- Engage Your Core: Tighten your core, pulling your belly button towards your spine.
- Lift Your Hips: Using your core, slowly lift your hips off the mat, curling your knees towards your chest. Avoid using momentum—try to feel the movement in your lower abs.
- Lower Back Down: Lower your hips back down slowly to the starting position, keeping your core engaged to avoid arching your back.
Tips for Proper Form and Maximum Effectiveness
- Move Slowly and Control Each Rep: Moving slowly helps engage the abs more deeply and prevents relying on momentum.
- Keep Your Lower Back Pressed Into the Floor: Avoid arching your back, which can strain your lower back instead of targeting your core.
- Exhale as You Lift Your Hips: Breathing out during the contraction helps deepen core usage.
- Avoid Swinging Your Legs: Swinging reduces effectiveness, so focus on moving through a controlled, slow motion.
- Progress Gradually: If this move feels challenging, start with a smaller range of motion, lifting your hips only slightly, and increase as you gain strength.
3. Heel taps: targeting the pack itself is good and all, but we shouldn’t forget about the obliques, here is the perfect exercise:
- Starting Position: Lie on your back with your knees bent and feet flat on the floor, about hip-width apart. Place your arms by your sides with palms facing down.
- Lift Your Shoulders: Engage your core and lift your shoulders slightly off the floor. Keep your neck neutral (avoid straining or tucking it in).
- Reach for Your Heels: With your core engaged, reach your right hand down toward your right heel, contracting your obliques.
- Alternate Sides: Return to the center and then reach your left hand toward your left heel.
- Repeat: Continue alternating, aiming to keep your shoulders lifted and moving in a smooth, controlled manner.
Tips for Proper Form and Maximum Effectiveness
- Engage Your Core Throughout: Focus on keeping your core tight to get the most out of the exercise.
- Keep Your Movements Controlled: Avoid jerking or swinging. Slow, controlled movements maximize the use of the obliques.
- Breathe Consistently: Exhale as you reach for each heel to help engage the core more deeply, and inhale as you return to center.
- Adjust Your Feet Placement: If the exercise feels too easy, place your feet a little farther from your body. For a bit less challenge, keep them closer.
- Avoid Pulling on Your Neck: Focus on lifting your shoulders from your core, not by straining your neck.
4. Lunges: let’s not forget about the legs, lunges are a perfect start, also practicing lunges consistently will strengthen your legs, improve balance, and contribute to overall lower-body strength:
- Starting Position: Stand upright with your feet hip-width apart and your hands on your hips or by your sides.
- Step Forward: Take a big step forward with your right foot, keeping your torso upright.
- Lower Your Body: Bend both knees until your back knee is just above the ground and your front thigh is parallel to the floor. Your front knee should be above your ankle (not pushed forward).
- Push Back Up: Press through your front heel to return to the starting position.
- Alternate Legs: Repeat on the left leg or complete all reps on one side before switching.
Tips for Proper Form and Maximum Effectiveness
- Keep Your Core (abs, lower back) Engaged: This helps stabilize your torso, protecting your lower back.
- Maintain an Upright Torso: Avoid leaning forward. Look straight ahead, keeping your chest up.
- Don’t Let Your Front Knee Go Past Your Toes: Keep your knee aligned over your ankle to avoid putting extra strain on the knee.
- Push Through Your Heel: Driving through your front heel will engage your glutes and help balance.
- Use Controlled Movements: Move slowly and focus on form, especially as you push back up.
Variations for Added Challenge:
Reverse Lunges: Step backward instead of forward, which can be easier on the knees and helps with balance.
Walking Lunges: Move forward with each lunge to add a cardio element.
This is what calisthenics is about, I hope you learned something new and applied any of it in your daily routine)
