What is Calisthenics? 4 exercises to do with your own weight

Haven’t heard of calisthenics yet? It is a type of sports training that is based on taking advantage of your body’s own weight to tone and strengthen the body without the need for weights.  It is one of the most revolutionary methods that there is today since it allows you to work your muscles without leaving home.

In this article we are going to discover what calisthenics is with 4 exercises to do with your own weight. A simple and practical way to tone your silhouette from home.

What is Calisthenics?

Before talking about exercises to do with your own weight, it is important that we understand what Calisthenics is. It is a training method that is based on toning and strengthening the muscles of the body. For this, “callisthenic” exercises are performed, that is, exercises for which weights or equipment of any kind are not needed.

The calisthenics approaches the weight of the body to work your muscle groups and get both strength and improve other aspects such as agility, strength or flexibility. These exercises can be easily performed at home and, for this, you hardly need any material. What is important is that you have a space to move and carry out the activity in a simple and comfortable way.

Exercise routine with your own weight: perfect for you!

Now that you know what calisthenics consists of, we are going to discover 4 exercises to do with your own weight and with which you can work specific muscle groups. Here we leave you the simplest so that you can enjoy the benefits of calisthenics but, at the same time, more effective that you can incorporate into your training at home or in the gym:

Push-ups or push-ups

The exercise known as “push-ups” or “push-ups” is a 100% callisthenic exercise. It is an activity that puts your whole body to work without you needing more material than your deadlift, in addition to being one of the basic exercises to start doing Calisthenics. To do this, you will have to follow these steps:

1. Lie face down on the floor putting your hands at the level of your chest and shoulders.
2. Spread your legs slightly at the hips.
3. Raise your body up, then slowly lower yourself down without touching the ground.

If you see that it is difficult for you, you can rest your knees on the ground and lower only the trunk area. Do 3 sets of 10 repetitions and you will get to work all your muscles?

The iron, ideal for strengthening the abdomen

If you want to have a belly of scandal, nothing better than doing another of the best exercises to do with your own weight. It is about the plank, one of the best calisthenics exercises to work the abs and, to do it, you will have to follow these steps:

1. Lie face down on the mat.
2. Place your arms at shoulder height and slightly spread your legs.
3. Raise your body until you are parallel with the ground.
4. Hold in this position for 30 seconds.

Ideally, you should hold on for 30 seconds, rest and raise your body again for another 30 seconds to complete 3 sets. Over time, you will be able to hold out for longer as your stamina will increase.

The bridge, an ideal exercise for the gluts

If what you want is to strengthen your gluts with Calisthenics exercises, nothing better than doing the bridge exercise. In order to define your buttocks and legs, you will have to follow these simple steps:

1. Lie on your back on the mat.
2. Place your arms stretched out next to your body and relaxed.
3. Bend your knees and slightly spread your legs, resting the soles of your feet on the ground.
4. Now, you should slightly raise your butt up, as if you wanted to touch the ceiling.
5. Then slowly lower your body and, without touching the ground, go back up.

You must repeat this exercise 15 times in 3 series to get the gluteal muscles working well.

Squats with jumps

And we end by telling you about another of the best Calisthenics exercises that you can easily do from home. To get started in Body Weight Training, we will follow these steps:

1. Stand with your legs slightly bent and apart from each other.
2. Now, you should lower your body down keeping your back straight at all times.
3. Lower yourself to where you can, and then begin to stand upright again.
4. When you are fully standing, you should jump up and, when lowering to the ground, regain the initial position to start a new repetition.

This exercise combines cardio and toning at the same time and, therefore, is ideal for sculpting your body and making you feel more comfortable and healthy.