Your own body weight is all you need to strengthen your muscles and change your body and metabolism.
Calisthenics is a type of training in which you use your own body weight as resistance to develop strength and improve agility, balance, flexibility, and coordination. It is a versatile type of exercise that can be practised anywhere because it does not require any accessories or equipment, although calisthenics parks are very useful for those who want to deepen and progress in this type of strength training.
10 calisthenics exercises to do at home
If you want to practice calisthenics at home to gain muscle and improve your body composition, just try this exercise routine that we suggest below.
Jumping jacks
The jumping jack is an ideal warm-up exercise that also adds a bit of cardio to your workout. It consists of coordinating the opening and closing of your arms and legs while jumping, combining two positions: arms extended and joined above your head, with legs open and arms extended to the sides of your body, with legs closed.
The squat is a basic multi-joint exercise that allows you to work your lower body efficiently using your own weight. Place your legs hip-width apart, with your feet slightly apart, and move your hips back and down, as if you were going to sit down, compensating with your arms forward. Hold for a second at the bottom before slowly returning to a standing position.
Plank
The plank is an effective way to work your abs, as well as your back, shoulders and glutes. You can do the simpler version by resting on your forearms, or do a high plank by resting on your hands aligned with your shoulders. In both cases, you should be able to hold the position for 30 to 60 seconds. If you opt for the high plank, you can also lift one arm and one leg alternately while remaining in the position.
Push-ups
Push-ups are another classic calisthenics exercise that should be included in almost any routine due to their effectiveness in working the arms and back using your own body weight. If you find it difficult to do them with your hands and feet on the floor, you can rest your knees on the floor to reduce the intensity and still get the same benefits.
Chair dips
All you need is a chair to do this exercise, which works your triceps. Stand in front of the chair, placing your hands behind your buttocks, facing forward. Bend your knees to 90º with your heels flat on the floor and your toes raised. From there, bend your arms as you lower your buttocks and then raise them again.
Lunges
The lunge is another exercise that works your lower body and core using your own body weight. Stand with your back straight and your feet hip-width apart. Take a long step forward with one leg and bend both knees to form a 90° angle without letting your front knee go past your toes. Push off with your front heel to return to the starting position and repeat with the other leg.
Sumo squat
This is a variation of the traditional squat, performed with a wider stance and the toes pointing outwards, imitating the position of sumo wrestlers. At the deepest point of the squat, the thighs should be parallel to the floor, without the knees extending beyond the toes or turning inwards.
Reverse table row
This is a rowing movement performed face up to strengthen the entire back. It is performed lying face up under a table, holding your hands on the surface of the table. Your legs can be extended or bent, with the soles of your feet on the floor, while you bend your arms to bring your chest closer to the tabletop.
Mountain climbers
Mountain climbers are a dynamic bodyweight exercise that works on cardio, strength and endurance, involving the core, chest, shoulders and arms, as well as the legs and glutes. The aim is to maintain a high plank position while bringing one knee and then the other to your chest in a quick movement.
Pike push-ups
Also known as Pike push-ups, these are a vertical variation that particularly works the shoulder muscles and the upper body in general. They are performed from an inverted V position, with your hands slightly wider than shoulder width apart and your arms and legs stretched out. From there, you should bend your elbows to lower your head towards the floor while keeping your torso vertical.
