Physical activity helps one to stay fit and keep their wellbeing on track. Not only does a regular workout maintain healthy body weight it also strengthens core muscles and improves body endurance. One can opt for many different types of workouts, such as swimming, dancing, gyming, weight training and a lot more. Callisthenics is one of the trending exercise types.
Callisthenics exercises are the one which does not require much equipment and one uses one's own body’s weight for training. It is a form of strength training, largely focusing on muscles.
According to WebMD, a health website, beginners who callisthenics does 10-12 repetitions and can build strong muscles. After a while, when an individual can do more repetitions, it benefits their muscles' endurance. So here we present to you some of the best calisthenic exercises you can do easily at home, according to your comfort zone.
Burpees: Burpees are one of the beneficial exercises for cardio health by offering a full-body workout. It lowers blood pressure, improves blood flow and blood pressure. Make lungs and heart stronger. The best part is, it is convenient to perform. One has to follow the below-mentioned steps to perform the exercise:
- Start with a standing position facing forward with your feet shoulder-width apart.
- Keep all the weight on your heels and hands aside.
- Now push your hips back, bend your knees in a squat position.
- Next carefully place both of your palms down on the floor in front of you, a little narrower than you are keeping your feet.
- Transfer all your weight on your hand and jump your feet back, landing softly on the balls of your feet, your body in a straight plank position.
- Carefully perform every step. Do not let your body stay up in the air for a longer time.
Jumping rope: Experts explain, exercising with jumping rope can help one with increased concentration power, glowing skin and strong bones with strengthening muscles. Be careful while performing the exercise, it is important to warm up before skipping. One has to follow the below written points to perform skipping. You need a jumping rope and need to follow the below-mentioned steps:
- Take the jumping rope and hold it strongly.
- Keep the distance from the centerline of your body.
- Now try rotating the rope with your wrist, not your shoulders or elbows else it can cause injury.
- As you jump, keep your toes pointed down and a slight bend in your knees.
Crunches: Crunches are classic core muscles training exercises. This exercise targets the abdomen. One has to start with sitting up like a pose by settling down on the ground. Follow the below steps:
- Keep your feet flat on the ground and start bending your knees up at a 90-degree angle to your body.
- Now on top of your chest cross your hands and place your head about a fist’s distance from your chest.
- Now carefully sit up until your elbows or chest touch your knees. Remember to keep your core tight.
- Concentrate on evolving your core muscles to pull you up, breathing out as you sit up and breathing in as you lie down.
Dips: To perform this exercise, you require dips(equipment) which will help you increase flexibility and core strength. One who does dips regularly also earns the least risk of developing injuries. You need to follow the below-mentioned steps for performing dips:
- Start by standing inside a dip bar and use your arms and shoulders to lift you off yourself from the ground.
- Now carefully bend your elbows back using your tricep muscles to move you up and down.
- If you do not have a dip bar, you can also perform dips off an exercise ball or bench by keeping your feet on the ground and your knees bent at a 90-degree angle.