Regarded as one of the great ways to strengthen and build muscles without the requirement of any gym equipments, calisthenic exercises work wonders! To save one from the time and money factor of enrolling to the gym, discussed below are some of the exercises which serve the purpose and quite well.
These Are Some Calisthenics Exercises For Body Building
This exercise is a great mode in order to strengthen and build muscles of the body due to the fact that the total body Jumping jack exercise helps in burning the extra calories, improves the cardio and also works wonders for the lungs and the heart too! Apart from having these essential benefits, the Jumping Jack exercise is considered to be the foundation of calisthenics as well! This exercise can be performed by standing in an erect position with the feet together and the arms at the sides. After this, one needs to jump while kicking the legs out and wide with inhaling. At the same time the hands should be raised over the head and again jump to get back to the starting position. Doing this as per convenience helps.
This exercise is another one which helps in building muscles in the thighs, abs and the butt region. Here, instead of the conventional lunges, one needs to do forward and back lunges with the same leg in alternate motion. To do this, one needs to stand tall with the legs apart and then with the left foot moved forward, one needs to bend the right knee as much as possible, but parallel to the floor. After one set is over, the same needs to get repeated by left leg backwards and repeat the cycle for at least 15 times to get the result.
One Leg Push-Ups
Another modified version of the usual push ups, this one helps in strengthening the muscles at the core, chest, shoulders, arms, biceps and triceps. This exercise can be practiced by taking the basic push up position and then by placing the hands under the shoulder region, one needs to lift one of the legs in the air. After that lowering oneself to the limit that the body does not touch the floor works and repeating it as much as one wants.
Again, one of the foundations of the tricep calisthenic exercise, this one makes the use of a bench or a raised surface to improve the strength in the triceps muscles. To do this, one needs to sit on a bench or chair and now by holding to the sides and pushing up and taking the position as like sitting on the bench or chair. After that trying to lower the body till the triceps are parallel to the ground and getting back to the sitting position helps! Repeating 15 times is necessary as well.
Hip Rise With Lifted Leg
As the name suggests, this exercise helps in strengthening the butt, belly and the lower abs and tones the body too. To get this proper, one needs to lie on the back, bend the knees and try to raise the butt in the air in a way that the thighs and the back are in a parallel position. After this, one needs to lift one leg up in the air and then lowering the but slowly and then raising back up helps.
This position helps in giving strength to the entire body as it involves the goodness of squats, thrusts and jump all in one! First one needs to stand erect with hands up in the air and then get to a full squat position with hands on the floor just before the feet. After that by balancing the body weight on the hands, one needs to jump and thrust to get oneself to a plank position and jump back to the squat and standing. Repeating this at least for 15 times helps a lot!
Prisoner Squat Jump
This works on the entire body and is a modified jump squat which helps in strengthening the core along with the muscles in the upper back and opens the chest as well. To start off, one needs to stand erect and with the feet wide apart and then by putting the hands behind the head while the elbows point out to the opposite ends, squatting down in a proper way is the correct way. After this, jumping in the air while straightening the body and landing softly does the trick!
This one helps in strengthening the core and the leg regions along with the stomach and oblique muscles too. To do this, one needs to lie down straight with abs tight and belly sucked in. After this, one need to keep the hands behind the head and then after raising both the legs bending the knees in a way that it is perpendicular to the ground does the trick. Following it up with a crunch by trying to touch the left knee with the right elbow while keeping the right leg straight in the air and vice versa for as many times helps!
This exercise is great to strengthen the shoulders, arms and the core! To practice it, one needs to start with a plank pose and then coming to forearms by bending the elbows one after the other. After this, returning back to the plank position by slowly straightening the arms one after the other creates one push-up!
Another exercise which is great to strengthen the upper and lower back and great for beginners! This one needs to lie on a prone position with hands outstretched on the floor and slowly lift the legs and the arms in the air and then taking a step further to make a sweeping pose while lifting the arms and the legs to the limit. Repeating this for 15 times helps a lot!