Calisthenics can be a challenging workout not just because it requires no equipment, but also due to the intensity of each movement. However, this doesn’t mean that you can’t get a strong and toned body from it. Calisthenics is an excellent way to build strength and endurance while also losing fat fast. Even if feel like you don’t have enough strength to do these exercises, with practice you will see how your body becomes stronger and more flexible as time goes by. To get the best results from your training routine, here are 10 simple calisthenics exercises to build a strong body with no other equipment needed than your own body weight:
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Table of Contents
Squats
This classic exercise works almost every muscle in your body. It will strengthen your legs, glutes and core with every rep. To do a squat, stand with feet shoulder width apart and hold your arms out in front of you for balance. Bend your knees and lower your hips until your legs make 90 degree angle. Squeeze your butt and core as you go down. Push back up with the strength of your legs. To make it harder, hold a dumbbell in each hand. If you want to make the exercise even more challenging, you can use a barbell with added weight plates. Be sure to use proper form and keep your back straight when you do squats.
Push-Ups
Push-ups are a classic strength training exercise that works the chest, shoulders and core. To do a regular push-up, you can start on your knees if you need to. Put your hands on the ground at shoulder width and keep your core contracted so you don’t let your hips sag towards the ground. Slowly lower yourself down until your chest is a few inches from the ground. When you push back up, make sure you don’t push your knees too far forward. To make push-ups harder, do them on an incline bench or with your feet elevated on a chair. If you don’t have access to those things, you can put a couple of books under your feet. Just make sure they don’t slide out from under you.
Dips
Dips are a fantastic upper body exercise that can be done with parallel bars at the gym or a sturdy chair at home. If you don’t have access to a bar or chair, you can do dips against a wall by putting both your hands on the wall with your arms extended. To do dips, have both your hands on the bars or the edge of the chair (or wall). Then, lift your feet off the ground and extend your arms fully. Bend your arms again and lower yourself back down. You can make dips harder by placing a weight in your lap or by using a weighted vest. You may also want to use ankle weights while doing dips to increase the intensity.
Triceps Dips
This variation of dips works the triceps. To do them, place your hands behind you on the edge of a chair or on the ground with your upper arms parallel to the ground. Then, extend your arms and lift yourself off the chair by bending your knees slightly. Slowly bend your arms and lower yourself back down. To make this exercise harder, use a weight in your lap, wear a weighted vest or use ankle weights.
Jumping Lunges
This is an excellent exercise to build lower body strength and stability. To do a jumping lunge, stand with your feet wider than hip width apart. Put one leg forward and one leg behind you with your knee bent. Then, jump forward with your front leg and land with both feet at the same time. Repeat on the other leg. To make this exercise harder, hold a weighted barbell or dumbbells in each hand. You can also add resistance by wearing a weighted vest.
Dragon Walk
This is a great exercise to build core stability and endurance. To do a dragon walk, put one knee and your hand on the floor. Then, walk forward with your hands and the knee on the ground. Come back with the same knee and hand. Switch every other time. To make this exercise harder, you can use a weighted vest or hold a dumbbell in one hand.
Plank Walks
The plank is one of the best exercises you can do for your core. To do a plank walk, start in a push-up position but with your forearms resting on the ground. Then, walk forward with your hands and walk back again. Repeat for as long as you can. To make this exercise more challenging, walk faster or add a weight to your back.
Shoulder Presses With Rotations and variation
This exercise will work your shoulders and core. To do shoulder presses, stand with your feet shoulder width apart and hold a weighted barbell in both hands. Press the barbell above your head and lower it again. Then, do a shoulder rotation with one arm at a time while the other arm holds the barbell. To make this exercise harder, use a heavier weight or hold a weighted medicine ball in your hands.
Conclusion
Calisthenics exercises are a great way to get strong and fit without having to go to the gym. You don’t need any equipment to do these exercises and they are perfect for people who travel a lot. There are lots of different exercises you can do, and all of them will help you get stronger and more flexible, as well as improve your balance, coordination, and agility. There is no better way to improve your health and fitness than by doing exercises like these. So, no matter what your fitness level is, you can find a way to make these exercises more challenging for you!
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