Best Calisthenics Exercises to Get Shredded

There are many people who are unaware of the fact that dumbbells and expensive fitness devices are not necessary in order to get high-quality and efficient training. In most cases, it is sufficient to use the weight of your own body.

What is calisthenics?

Calisthenics is a term used to describe a type of exercise which consists of many different simple movements that are performed without weights or any other equipment. The basic objective is to improve physical strength, flexibility and endurance by relying on the weight of your own body. By regular practicing of calisthenics you will be able to develop stronger muscular and cardiovascular system. It is good to point out that calisthenics can be performed independently, but also in addition to other forms of exercise.

The benefits of calisthenics

As we have mentioned before, practicing calisthenics brings many benefits. As a matter of fact, we have all practiced this form of exercise – push-ups and squats are considered to be one of the basic calisthenics exercises. Now let’s highlight some of the benefits that this form of exercise brings.

First of all, calisthenics strengthens all body parts. They might be focused on some muscle group, but in the end the entire body will benefit from these exercises. Calisthenics improves coordination and enhances flexibility. it is able to develop endurance, burn fat fast and encourages creativity because the options for exercises are virtually limitless. Finally, calisthenics exercises are getting more and more popular because they can save you money and time. You don’t need any special equipment and you don’t have to pay membership fee in the local fitness center or gym. You can practice these exercises anywhere you want – in your home or in the local park.

Best Calisthenics Exercises to Get Shredded

Squats

This is one of the most efficient exercises that belong to this category of exercises. Squats are also one of the simplest forms of exercise and it won’t take much before you understand how it works.

Simply, set your feet shoulder width apart while your fingers should be turned in a position like when you are walking (slightly outwards). When it comes to the arms, you can cross them over the chest, extend them forward or place them behind your head. Once you are ready, lower your body until you reach a level where the thighs are parallel to the floor. If you can go lower that is even better. Remain in this position for a second or two and slowly return to the initial position.  

They are excellent for the muscles located in the lower part of the body – leg muscles and lower back muscles. They improve bone density and increase mobility.

Crunches

This is another popular and effective calisthenics exercise that can be performed by both men and women. This exercise is focused on the abdominal muscles although it provides many benefits for the body in general.

In order to perform this exercise, you will need to lie down on your back with your knees bent. In addition, bend the shoulders toward the pelvis. The hands must be placed behind the head, but you should not pull the neck with your hands because this practice can result in injuries. You must rely on your abs. People who have problems with their belly should definitely incorporate this calisthenics exercise in their workout plan.

Push-ups

Push-ups have been used as a simple test for man’s strength for centuries. This is a simple, yet effective exercise that is often associated with powerful training, punishment and sports spirit. It is difficult to determine when this exercise was invented, but it is known for sure that people have been practicing this exercise for centuries.

Take an adequate position on the floor and keep your legs together. Place your hands on the floor, shoulder width apart. Raise your body from the floor with the help of your arms. Your head should form a flat line with your feet. Remain in this position for a second or two and lower your chest to the floor until your elbows are at 90 degrees. There are many different types of push-ups and you can practice different types of push=ups every day.

Push-ups are performed in order to strengthen the triceps, chest muscles, the front muscles on the shoulders and the muscles between the ribs. However, during this exercise, the practitioners activate many other muscle groups.

Sit-ups

Sit-ups are a type of calisthenics exercise that is focused on abdominal muscles. In order to perform this exercise, you must lie down on the ground with knees bent at 90 degrees. After that, you need to raise the body without moving the knees. The arms are placed behind the head or neck or extended parallel to the body.

Although sit-ups are primarily focused on the abs, they are very useful for the muscles located around the hips and back. In order to feel the full potential of this type of exercise, you should make a combination with other cardiovascular exercises (running for example). it is also worth mentioning that people who have problems in the lower back should avoid these exercise and try performing crunches instead. There are many people who are performing this exercise on a daily basis because it is simple and you can do it anywhere you want.

Jumping Jack

Jumping Jack is a complex exercise that comes in different variations. This is an exercise that is usually performed as part of a warm up before some fitness activity. Of course, you can perform Jumping Jacks as part of the cardio training, but in this case you will have to perform this movement for at least 10 minutes.

In order to perform a Jumping Jack in a proper way, stand up straight, keep your feet spread shoulder width apart, arms stretched along the body and keep your palms toward the body. Jump up, spread your legs and land back in the same position. At the same time, while perfuming this leap, spread your arms and lift them up above your head and lightly touch the hands. The second part requires getting back to the initial position.

This is a full body workout that involves almost all muscle groups.