Advanced Calisthenics Techniques

Calisthenics is an inexpensive and effective type of exercise routine that involves the use of one’s own body weight for resistance. Some of the moves may be static, while other may involve movement. The main objective of calisthenics is to develop strong, lean muscle mass, while promoting strength and endurance. Below is a list of a few advanced calisthenics techniques that will be sure to provide results.

Side Bridge

This movement will work the side obliques – or outer abdominal muscles. Begin by laying on your side on the floor – preferably on a mat – with your legs straight out. With the palm of your hand planted flat on the floor, push your hips off the ground. Keep your arm perpendicular to the floor, and your entire body straight. Try to hold this position for about 30 to 60 seconds. If this is too difficult, you can hold your body up with your forearm instead, by bending at the elbow.

Upside Down Military Press

This exercise works the shoulders, triceps and biceps. Begin by getting into a hand stand position with your feet, resting on a wall for balance. Try to keep your arms and body straight. Slowly bend your elbows and lower your body towards the floor. Bring your body back up to the starting position. This is a difficult technique, so just try to do as many as you can.

Mountain Climber

This calisthenic move targets the core and hip flexors. Begin by getting into a push-up position with your palms and toes on the floor. While keeping one foot on the floor, kick the other foot towards your hands by bringing your knee into your chest. Kick your other knee toward your chest while simultaneously bringing your other foot back into starting position. Continue this technique for about 30 to 60 seconds.

The Jockey

This technique targets the quadriceps, hamstrings and gluteal muscles. Begin by standing with feet together. Bend your knees and hips so that you are in a semi-squat position with your hands out in front of you. Gently bounce up and down so that you are mimicking the mechanics of a jockey riding a horse. Your range of motion should be limited – when you raise up, make sure your knees are still bent. Your buttocks should only span about one foot in either direction.

Exercise Ball Leg Lift

This exercise works the hamstrings and gluteal muscles, while promoting stability and balance. It requires the use of an exercise ball. Begin by facing the floor with your palms on the floor and your toes on the exercise ball. Your hips should be bent about 90 degrees. Raise one leg behind you towards the ceiling as much as you can, then bring it back to starting position. Alternate between legs.


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