Developing Your Own Calisthenics Exercise Routine

Calisthenics exercises are simple, yet effective, body strengthening exercises that can be performed without the use of weights and other equipment. In fact, these exercises are especially useful to people, who because of their hectic routine, do not get the time to visit fitness centers.

Calisthenics exercises help in strengthening various muscles in the body, including cardiac and skeletal muscles. By maintaining a regular regime, you can reduce the risk of cardiovascular diseases. It is important that you take out time from your busy schedule and create your own routine for a healthy body and toned muscles.

Different Types of Calisthenics Exercises

Given the fact there are different types of muscles in the body, there are accordingly different types of calisthenics exercises. For example, crunches are meant to tone up your abdomen, while squats work on strengthening your thigh muscles. Listed below are some calisthenics exercises that you can do on regular basis.

Jumping Jacks

Stand in an upright position with your feet together and hands by your sides. Next, bend your knees and move your feet apart until they are wider than your shoulders. Simultaneously, take your hands above your head and bring together as if you are clapping. Without halting, jump with your hands raised above your head. Repeat this exercise a number of times with brief rest in between. As you become more comfortable, perform the jumping jacks faster and for a longer period of time. This exercise is good for your shoulders, back, thighs and calves.

Neck Rolls

Stand upright with your hands at your sides. Take a deep breath and relax. Start the exercise by bending the neck forward until the chin touches the chest. Next, roll your head to the right until your ear touches the shoulder. Then, move your head backward and roll it to the left side, again making sure your ear touches the shoulder. Finally, bring your head towards the front. While doing this exercise, be as slow as possible and stretch as far as possible. Repeat one complete circular movement at least five times.

Arm Circles

This exercise is meant to strengthen the muscles of your shoulders, arms and the upper back. As in the case of all calisthenics exercises, you must relax all your muscles before starting. Stand with your feet apart and your arms in line with your shoulders and horizontal to the floor. Move your hands forward and make small circular rotations. Repeat the exercise 15 to 20 times, and then create the circles again, but this time in the backward direction. As you get accustomed to the movement, increase the pace and the size of the circular motion. The exercise is very effective in keeping shoulder joint pain at bay.

Trunk Twists

This exercise helps you tone up your waistline and the upper part of your body. Stand with you feet apart, such that they are wider than your shoulders. Bring your arms to the level of your chest and bend your elbows slightly. Twist from side to side from your waist, for at least 15 to 20 counts.


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