The Best Calisthenics Exercises

Calisthenics, also known as bodyweight training, is a form of exercise that utilizes the weight of your own body as resistance, rather than external weights or machines. This type of training can be performed anywhere, as it only requires your own body and a little bit of space.

There are many benefits to practicing calisthenics, including improved strength, flexibility, and coordination. It can also help improve cardiovascular endurance and burn calories, making it a great option for weight loss. Additionally, calisthenics exercises can be modified to suit any fitness level, making it a great option for people of all ages and abilities.

In this blog, we will take a look at some of the best calisthenics exercises to add to your workout routine. With these exercises, you'll work out your upper body, lower body, and core, giving you a well-rounded workout.

Push-ups

Push-ups are a classic calisthenics exercise that targets the chest, triceps, and shoulders. To perform a push-up, start by getting into a plank position with your hands slightly wider than shoulder-width apart. Keep your core tight and your elbows close to your body as you lower your body toward the ground. Push back up to the starting position, fully extending your arms. You can make this exercise harder or easier by moving your hands closer or farther apart or by doing the push-up on your knees instead of your toes.

Squats

Squats are a great exercise for strengthening the legs, particularly the quadriceps and glutes. To perform a squat, stand with your feet shoulder-width apart and your hands by your sides. Lower your body down as if you were sitting back into a chair, keeping your chest up and your weight in your heels. Push through your heels to return to the starting position. You can modify the difficulty of this exercise by adding a jump at the top of the movement, or by holding a weight (such as a water bottle or a small dumbbell) in your hands.

Lunges

Lunges are another great exercise for strengthening the legs, particularly the glutes and quadriceps. To perform a lunge, step forward with one foot, lowering your body down until your back knee almost touches the ground. Push through your front heel to return to the starting position, then repeat on the other side. You can modify the difficulty of this exercise by adding a jump at the top of the movement, or by holding a weight in your hands.

Planks

Planks are a fantastic exercise for strengthening the core and improving overall stability. To perform a plank, start by getting into a plank position with your hands under your shoulders and your feet hip-width apart. Engage your core and hold this position for a set amount of time, making sure to keep your hips level with your shoulders and your body in a straight line. You can make this exercise harder or easier by where you put your hands (closer together makes it easier, farther apart makes it harder) or by doing the plank on your forearms instead of your hands.

Pull-ups

Pull-ups are a great exercise for strengthening the upper body, particularly the back and biceps. To perform a pull-up, grab onto a pull-up bar with an overhand grip, slightly wider than shoulder-width apart. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body. Lower yourself back down to the starting position, fully extending your arms. If you are unable to perform a full pull-up, you can use a resistance band or an assisted pull-up machine to make the exercise easier.

Dips

Dips are another great way to strengthen your upper body, especially your shoulders and triceps. To perform dips, you will need access to parallel bars or a dip station. Place your hands on the bars and lower your body down until your arms form a 90-degree angle. Push through your hands to return to the starting position. You can make this exercise harder by putting weight on your body, like by wearing a weighted vest, or by doing the dips with only one hand.

Burpees

Burpees are a high-intensity, full-body exercise that will get your heart rate up and challenge your strength and coordination. To perform a burpee, start by standing with your feet shoulder-width apart. Lower your body down into a plank position, then jump your feet back towards your hands. From here, jump up into the air, reaching your hands towards the sky. Land softly and repeat the movement. You can modify the difficulty of this exercise by adding a push-up or a jump at the beginning or end of the movement.

Box jumps

Box jumps are a great exercise for improving lower body power and coordination. To perform a box jump, stand in front of a box or a bench with your feet shoulder-width apart. Lower your body into a quarter squat, then explode up, using your arms to help you get up onto the box. Land softly and step back down to the ground, then repeat the movement. You can modify the difficulty of this exercise by increasing the height of the box or by adding a lateral jump at the end of the movement.

Handstand push-ups

Handstand push-ups are a challenging exercise that requires strength, balance, and coordination. To perform a handstand push-up, start by getting into a handstand position with your hands on the ground and your feet against a wall. Lower your body down until the top of your head touches the ground, then push back up to the starting position. If you can't do a full handstand push-up, you can do a modified version with your feet on a box or bench, or you can use a machine that helps you do handstand push-ups.

L-sit

The L-sit is a challenging exercise that targets the core and the upper body. To perform an L-sit, start by sitting on the ground with your legs extended in front of you. Place your hands by your sides and lift your body up off the ground, forming an L-shape with your body. Hold this position for a set amount of time, keeping your core engaged and your body straight. You can make this exercise harder by putting your feet on a box, bench, or parallettes, or by supporting your body with a chair.

There you have it, ten of the best calisthenics exercises to add to your workout routine. Don't forget to start at a level that's right for your fitness level. As you get stronger, you can gradually raise the level of difficulty. Calisthenics is a great way to build strength and improve overall fitness, and with a little bit of practice, you can see significant progress in your physical abilities.