Calisthenics exercises are considered any form of for exercise that uses body weight as resistance. Calisthenics help control body weight and build strength. Another benefit of calisthenics is that they involve minimal use of equipment, which makes it easy to exercise at home or outside.
Push-up
Kneeling on both knees, flex forward at the hips and place both hands on the floor beneath your shoulders. Stabilize your core and, one leg at a time, extend your legs behind you to balance your body weight between your hands and feet. Engage your core so that your spine is in a neutral position. Slowly lower your body to the floor by flexing at your elbows until they form 90 degree angles and your body is parallel to the floor. Pause and extend your arms to return to the starting position.
Calf Raise
Stand in front of a wall or counter with your feet hip-width apart and toes facing forward. Slowly lift your heels until you're balanced on the balls of your feet. Pause and lower the heels back to the floor. You can increase the intensity of this exercise by extending your heels off the edge of a step or box, which allows more flexion and extension at the ankle.
Chin-ups
Stand in front of a chin-up or pull-up bar. With your palms facing away, reach up to grasp the handles. Contract your abdominals and cross your legs. Slowly pull your body upward toward the bar by flexing your elbows. Avoid using your legs to swing the body forward. Once your chin has reached the bar, slowly descend by extending the elbows to lower to your starting position.
Squats
Stand with your feet spaced hip-width apart and your toes facing forward. Contract and stabilize your core as you simultaneously flex at the hip and drive the hips backward as if to sit on a chair behind you. Keeping your heels and toes in contact with the floor, continue to descend until you form a 90 degree bend with your knees over your ankles. Slowly return to the starting position without allowing the knees to push past the toes.
Lunges
Stand with both feet facing forward and spaced hip-width apart. Place both hands on your hips to assist with balance. Avoid flexing forward at the hips as you lunge forward with your right leg. Place your foot on the floor when your knee has reached a 90 degree angle above your ankle. Return to the starting position by pushing off your right foot back to the upright position.
Bench Dip
Sit on the edge of a bench with your hands gripping the bench, next to your thighs. Extend your arms to lift yourself off the bench. Tighten your core and walk your feet forward to pull your body in front of the bench until you are balancing your body weight between your arms and feet. For beginners, it is best to start with your knees bent over your ankles. Keeping your elbows facing directly behind you, slowly flex your elbows to lower your hips toward the floor. Extend your elbows to return to the starting position.
Crunches
Lie on the floor with your knees bent and feet flat on the floor. Interlock your fingers behind your head with your elbows wide. Inhale as you contract your core, forcing your lower back to flatten onto the floor. Without releasing the abdominal muscles, exhale as you slowly lift your head and shoulders off the floor. Avoid tucking your chin into your chest or pulling your head up with your hands.
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