Calisthenics exercises at home: what are they?

Calisthenics: what is it?

Calisthenic exercises are a form of bodyweight training designed to increase strength, endurance, and flexibility. By using your body weight, there's no need for large equipment, just consistency and a desire to train! Calisthenics training involves a series of exercises that can include push-ups, stretches, planks, and other bodyweight exercises. It's crucial to perform each calisthenic exercise with precision and control to maximize results. The origins of calisthenics date back to ancient Greece, where athletes trained using only their bodies without any equipment. Although today some equipment is used to perform a wider range of exercises and engage all the body’s muscles, the unique aspect of this workout is the ease and practicality of the exercises, which can easily be done at home.

Equipment for calisthenics at home

To train at home using the calisthenics method, all you need is a simple self-training kit: a foldable exercise mat for muscle toning exercises, especially useful for ground exercises, a foam roller to improve muscle flexibility and release tension, and resistance bands for targeted work on the upper and lower limbs. To enhance and intensify your workout, you can use ankle and wrist weights. You can choose to practice this sport indoors or outdoors, in a garden or on a terrace. The key is that calisthenics training is based on bodyweight exercises, mainly using your own body weight. So, it's essential to have some space and a strong will to challenge yourself.

Calisthenics at home: exercises to do

Before starting your workout, it's important to perform warm-up exercises: stretching and cardio exercises like jumping rope or a short jog, even on the spot. Once your body is adequately warmed up, you can begin the exercises included in your calisthenics workout plan. The basic exercises to include in every calisthenics workout, especially at the beginning, are:

Squats: Useful for legs and glutes, this exercise needs to be done correctly to avoid back and joint injuries. It's recommended to perform it in front of a mirror (or phone screen) to ensure proper movement.
Planks: Useful not only for the abs but also for overall body muscle and endurance. Holding this position on your forearms with legs extended for seconds and minutes (2 to 3 minutes is optimal) is perfect for endurance, strength, and posture.
Crunches: Lying down, you rise with your knees bent, contracting your abs before returning your back to the ground. This targets mainly upper and lower abs, but lateral ab exercises can be added later.
Push-ups: These arm push-ups work the pectoral muscles, deltoids, and triceps.

Repeat the exercises 6 to 8 times. Afterward, calisthenics routines can become more complex with additional exercises such as handstands, jump squats, and burpees. To increase the intensity of the exercises, you can choose to add elastic band exercises: a tubular elastic with handles is very useful for effective work on the back or arms. These tools allow for a good grip, ensuring a complete workout for all body muscles. Between exercises, take the necessary breaks to recover, and remember to drink water and rehydrate the minerals lost through sweat. Find the right balance for your body by choosing to train 2 to 4 times a week according to your needs. Finally, don't forget to do cooldown exercises at the end of your workout.

The benefits of calisthenics

The calisthenics method is undoubtedly a complete workout: a total body exercise that uses all muscle groups to improve not only general physical strength but also posture, flexibility, and coordination. Any physical activity is important for keeping the body and mind in shape; calisthenics focuses primarily on improving physical strength, muscular endurance, and flexibility. Here are the most significant benefits of a calisthenics workout at home:

Improves physical strength: Coordination, balance, and endurance are the main improvements you'll notice with a consistent and dedicated calisthenics training program.
Important for cardiovascular health: Some exercises in this type of workout focus on the heart and heart rate, improving cardiovascular health and endurance.
Boosts self-esteem and improves mood: The progress you see after each calisthenics workout with various bodyweight exercises will boost your confidence and improve your mood. Additionally, calisthenics exercises help reduce anxiety and relieve stress.