When the body weight of a person is used as the resistance in any kind of exercise, it is termed as calesthenic exercises. These exercises originated many years ago in Greece and are extremely helpful in reducing body weight. They also help to increase the strength in a person’s body making it firm at the same time.
Such exercises can be easily performed at home or out in the open as they use very less exercising equipments. The 5 best and unique calesthenic exercises have been mentioned below which will help you to get a firm and fit body.
5 Various Calisthenics Exercises
Get down on the floor so that both your palms touch the ground just below your shoulders. Flex the hips forward and kneel down on your knees. After your core is stabilized, extend both the legs, one at a time, behind you, balancing the body weight between the feet and hands.Keep the spine absolutely neutral.
Now flex your elbows and lower down the body to form a 90 degree angle. This will make your body become parallel to the ground. Hold this position for 10 seconds and then start again. Do 15 such repetitions.
Keep your feet a hip-width apart and stand keeping your toes facing in front. Contract your core muscles, flex at the hip region so that they get driven backwards. This will make you form a position which one takes while sitting on a chair.
Your toes and heels should touch the ground. Now start lowering down your body to form 90 degrees. Your knees should be bent to an extent that they reach over your ankles.
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Now go back to the earlier position without letting your knees move past the toes. Do 15 such repetitions.
Stand in a position where you keep your toes facing in front and your feet a normal hip-width apart. Lift both your heels gently so that you can balance yourself well on your feet’s balls. Hold this position or 5 seconds and then lower down the heels.Perform this exercise 20 times.
If you wish to increase the exercise’s intensity, then extend your heels off a step’s edge as you exercise.
Stand with your feet being a hip-width apart and the feet in front. In order to create a balance, keep both your hands on your hips. Lunge forward with the left leg without flexing in front.Now as the knee forms 90 degrees and reaches just above the ankle, place the foot slowly. When done, return to the initial position by pushing the left foot upwards. Repeat with the right leg. Perform 15 repetitions one each side.
Lie down on a mat on the floor. Keep the feet flat on the ground and knees bent.
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Keeping the elbows wide apart, place your palms behind your head.
Now contract your core muscles and inhale slowly. Also force the lower back to stay flat on the floor as you inhale.Now exhale in a slow manner, lift the head and shoulders from the ground but do not release the muscles of the abdomen. Your chin should move upwards and do not take the help of your hands to move up your head. Do 20 such repetitions.