Do you sometimes feel like going to the gym requires a bit too much time and effort? So, you decide to stay at home and, possibly, have a quick workout session. But then you figure out that you don’t have the necessary equipment…and just ditch the idea.
We’ve all been there.
But what if we told you that exercising without any additional equipment can also lead to mind-blowing results? All you’re going to need is your living room and a few simple calisthenics exercises.
What Is Calisthenics?
Calisthenics is an amazing form of fitness suitable both for beginners and professionals.
Gravity and body weight are the two main things that are at the base of calisthenics. One of the most popular exercises that took the Internet by storm is the ‘human flag’. Impressive, right?
But the great news is that you can start from incredibly easy exercises that will still improve your strength, posture, and body composition.
7 Simple Calisthenics Exercises
We have included exercises for different body parts, starting from the upper body and ending with the legs.
Kneeling Push-Ups (for your chest and triceps)
If you are not into regular push-ups, you can try the kneeling press-up.
Kneel and prepare for a push-up, but make sure to lift up your legs and cross them. Perform a standard push-up by bending your elbows (without lifting the legs).
Remember to keep the rest of the body in a straight line and don’t drop your head as you go down.
If you find the exercise too easy, try bringing your hands closer together.
Horizontal Pull-Ups (for your back)
The majority of back exercises require a pull-up bar that not a lot of people have. So, we decided to introduce you to this calisthenics exercise that requires a table.
To perform a horizontal pull-up (an inverted row), position yourself under the table. For now, you can keep your knees bent. However, later on, you can straighten the legs to make the exercise more challenging.
Grab the table just a bit wider than shoulder-width and pull yourself up. Make sure that your whole body is in a straight line.
Incline Pike Push-Ups (for your shoulders)
You will need a chair for this one. Place your hands on the chair and form a V-shape. Get on your tiptoes and bring the top of your head to the chair by bending the arms.
The lower the incline, the more challenging the pike push-up will get.
Full Depth Supported Squats (for your legs)
Don’t put your chair away just yet. It will help you push yourself back up from a deep squat.
Hold on to your support and go all the way down. Then use the strength of your legs to go back up.
Reverse Lunges (for your balance and coordination)
Stand in a regular position with your feet together. To begin the exercise, step backward with one foot and go down (the knee shouldn’t go farther than your toes). Then push yourself back up.
Make sure to squeeze the glutes.
Kneeling Squats (for your glutes)
To perform these unexpected squats, kneel down and sit on your feet. Squeeze the glutes and come all the way up.
This is an awesome exercise even for those with knee trauma.
The Plank (for your abs)
The crème-de-la-crème of calisthenics – the plank.
Lie down and then get up in a straight line. Squeeze and freeze for a minute or so. This one activates practically every major muscle in your body
To Wrap Up
These were 7 simple calisthenics exercises that you can do in the comfort of your living room.
We wish you a satisfying workout session!
You absolutely can.
You end up burning a lot more calories with calisthenics. That burns fat and helps you shed weight.
Not really, especially if you are dividing it up into sets. Increase gradually the total and the amount per set.
Absolutetely can. Give it time.
Yes. It is an excellent start.