What is calisthenics? It is one of the most effective exercises predominantly consisting of a variety of gross motor movements — often rhythmical, and generally doesn’t require equipment or apparatus. Basically, it is body-weight training. This exercise is intended to increase body strength, fitness and flexibility, through movements such as pulling or pushing oneself up, bending, jumping, or swinging, using only one’s body weight for resistance. It is usually conducted along with stretches. Here are the seven calisthenics moves you can do anytime.
—(The writer is a fitness enthusiast, sports promoter and is the founder/ director
of a gym)
Plank
It is the most basic, yet the most effective core exercise. It’s a bodyweight exercise that targets the stomach. The plank is a fantastic way to strengthen the abdominals as it is so simple to perform but is hardwork on the abs.This move also requires the person to hold a rigid position, using the abs to hold the body in place for the duration of the exercise.
Bulgarian split squat
Bulgarian split squat is a terrific way to build single-leg strength, add lower-body mass, and improve hip mobility — except when it’s done with a long stance. Again, this can be done anywhere — all you need is an elevated platform. (chair, bed, stool, etc.)
Pull up
One of the coolest moves out there, it has a bunch of progressions once you get it right. This is a test of upper body strength. I would advise you to try doing horizontal pull ups as a lead up to an actual pull up.
Push up
A push-up is a common calisthenics exercise performed in a prone position by raising and lowering the body using the arms. And in fact, they are also a common form of punishment used in the military, school sport, or in some martial arts disciplines!
Sumo squat
Now, this is a slight variation from the normal squat. The beauty of this workout is that it has its effect on the inner thighs as well as all the muscles worked by the normal squat.
Human flag
The human flag is arguably the most visually impressive bodyweight feat of strength anyone’s ever come up with. Any time someone does a human flag, it inevitably attracts attention. I’ve seen many a jaw drop when this move is shown to someone for the first time. It’s also the exercise that I get asked about more often than any other. The most efficient way to do this is by using a sturdy vertical pole that’s around an inch in diameter. While the top hand is mostly positioned in an overhand grip, the bottom hand is usually supinated.
Burpee
I must tell you this is the most loved/ hated full body exercise ever. Comes with loads of modifications as you progress. Twenty-five turns of these movements will get your heart racing!
