I don’t have time to do workouts at the gym; this is the evergreen excuse for avoiding the exercise. Everyone once in a life has definitely used this excuse. As today’s life is so fast and hectic that nobody has time to look after the health. But there is always a way to turn in no to yes, likewise there is a solution for the people, who avoid going to the gym for a workout. They can perform the exercise at home only, and stay fit and fine. Yes, there are various exercises, which can be practiced in the home and there is no need of any special equipment also. The exercises which can be practiced without using equipment or apparatus and mostly rhythmical or movements are called 'Calisthenics'.
So now, we are discussing some Calisthenics exercise which can be practiced at home to get the same results just as gym workouts.
Jumping Jacks:
Jumping jack is a simple and well-known exercise, as most of the people in their childhood sometimes has done this exercise. The source of the Jumping Jack exercise is not known, but it is one of the oldest exercises. This exercise is named after Jack Lalanne, a famous fitness expert, who brings back the craze of this exercise, but not invented it. It is also known as star jumps or side-straddle hops.
Steps:
Secondary Muscles: Shoulders, Traps, Abs, Abductors, Back, Glutes, Hamstrings, Hip Felxors, Calves, Triceps.
Wall Sit:
Wall Sit or Roman Chair is a simple exercise done to make strong the quadriceps muscles. It is similar as the supported squat but it is a static move. It is a great lower body exercise, which can be practiced anywhere without any equipment.
Steps:
Secondary Muscles: Glutes, Calves and Hamstrings.
Push-Up:
A basic push up is an effective way to strengthen the chest and arm muscles. In this exercise, the body is pushed up and down, with the help of upper body and arm strength. The body weight is used as resistance, so no need of any equipment. It is mostly practiced in military physical training and athletic training.
Steps:
Secondary Muscles: Shoulders, Abs, Triceps.
Push-Up And Rotation:
The push-up and rotation is a calisthenics exercise and it is an enhanced version of the push-up exercise.
Steps:
Secondary Muscles: Shoulders, Chest, Obliques, Triceps, Glutes.
Plank:
Steps:
Secondary Muscles: Lower Back, Glutes.
Abdominal Crunch:
The crunch is one of the most common abdominal exercises. It is similar as sit up exercise, but here you lift just the upper back not the entire back off the floor.
Steps:
Step-Up onto Chair:
Step up on to chair exercise are mainly to build up the lower body. It also controls weight by burning off the calories. This exercise just require a simple chair with appropriate height.
Steps:
Lunge exercise is an ideal exercise used by athletes, weight trainers, and in yoga. It can be practiced anywhere and its results are visible in no time, in the form of shapely, toned backside and legs.
Steps:
Secondary Muscles: Glutes, Hamstrings, Calves.
Squat:
The Squat is probably the one of the best exercises to make the lower body. It builds up and strengthens the thighs, buttock and legs.
Steps:
Secondary Muscles: Lower back, Glutes, Hip Flexors, Hamstrings and Calves.
High Knees Running In Place:
The high knee running in place is calisthenics and cardiovascular exercise. It is practiced for stretching and warming-up. It is good for improving the athletic performance.
Steps:
Secondary Muscles: Quads, Calves, Hamstrings.
Image Source: life.almostfearless.com
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So now, we are discussing some Calisthenics exercise which can be practiced at home to get the same results just as gym workouts.
Jumping Jacks:
Jumping jack is a simple and well-known exercise, as most of the people in their childhood sometimes has done this exercise. The source of the Jumping Jack exercise is not known, but it is one of the oldest exercises. This exercise is named after Jack Lalanne, a famous fitness expert, who brings back the craze of this exercise, but not invented it. It is also known as star jumps or side-straddle hops.
- Stand straight with two feet together and arms at sides.
- Bend your knees slightly and jump. During the mid-jump, spread both the arms and legs at the same time. Lift arms as much as it can reach the ears and spread the feet wider than the shoulder’s width.
- Raise the arms and touch/clap your hands just above the head. It’s not necessary to keep arms completely straight, a small curve is all right. Make sure that you do this step speedily.
- In final step, jump again and come to the original posture i.e., place your feet back together and arms at sides.
- Increase the heart rate, so breathing becomes faster and sweating also, which results in burning off calories.
- Help to loosen up the main muscle groups.
- Help to tone up the body.
- Decrease the risk of chronic disease, including cardiovascular disease, diabetes and obesity.
- Improve the cholesterol level and controls the blood pressure.
- Increase the metabolism of the body.
- Increase stamina and muscular strength.
- Make bones stronger and denser so lessens the risk of osteoporosis.
Secondary Muscles: Shoulders, Traps, Abs, Abductors, Back, Glutes, Hamstrings, Hip Felxors, Calves, Triceps.
Wall Sit:
Wall Sit or Roman Chair is a simple exercise done to make strong the quadriceps muscles. It is similar as the supported squat but it is a static move. It is a great lower body exercise, which can be practiced anywhere without any equipment.
- Stand approximately 2 feet in front of a wall with your back facing it.
- Bend against the wall slowly. As you are sitting in a chair, make the same pose by sliding down towards the wall until your knees are bent at 90 degree angle.
- Hold this position for 20-60 seconds, keeping the abdominal muscles contracted.
- Come back to the initial position, rest for 10 seconds and then repeat the exercise.
- As your strength is enhanced, increase the hold time by 5 seconds.
- Strengthen the quadriceps muscles.
- Increase endurance or stamina power.
- Avoid the knee-pain.
- Strengthen your inner and outer thighs.
Secondary Muscles: Glutes, Calves and Hamstrings.
Push-Up:
A basic push up is an effective way to strengthen the chest and arm muscles. In this exercise, the body is pushed up and down, with the help of upper body and arm strength. The body weight is used as resistance, so no need of any equipment. It is mostly practiced in military physical training and athletic training.
- Lie down facing the floor on your toes and hands; position the hands a little wider than the shoulders. And tighten the abdominal muscles too.
- Breathe in and push yourself to the floor, and bend your elbows and stop when elbow reach 90-degree. Don’t touch the body to the floor.
- Now, breathe out and push yourself away from the floor. Don’t keep your elbows straight and keep straight your back.
- Do again the several sets of the exercise.
- Build and ripped the upper body muscles.
- Beneficial for pectoral muscles, anterior deltoids, midsection and core.
- Help in toning down biceps and triceps.
- It helps strengthen a person’s back.
- It develops flexibility of hip flexors, hamstrings, and glutes.
Secondary Muscles: Shoulders, Abs, Triceps.
Push-Up And Rotation:
The push-up and rotation is a calisthenics exercise and it is an enhanced version of the push-up exercise.
- Initiate with the push up exercise pose, i.e. hands and feet on the floor with body off the mat.
- Perform push up’s next step means lower your body towards the floor and then off to the floor.
- Now, rotate the body to the right by lifting the right arm from the floor pointing to the roof.
- Then return the right hand to the original position. And then continue the steps with use of alternate hands and rotate to opposite side respectively.
- Strengthen the arms, shoulders, chest, abdominals and lower back.
- Strengthen the core muscles and improves balance.
Secondary Muscles: Shoulders, Chest, Obliques, Triceps, Glutes.
Plank:
A Plank is exercise mainly for balancing and core strengthening, in which the body weight is borne on forearms, elbows and toes. It is done as a sun salutation asana in yoga. There are many variations of plank like side plank and reverse plank. This exercise is also known as front hold, hover or abdominal bridge.
- Lie face down on the floor, placing elbows and forearms beneath the chest.
- Push up yourself from the ground with the support of the forehands, elbows and toes.
- The body should in a straight line formation. Don’t raise your butt or drop your hips.
- Keep the stomach tight. Hold this position for a while.
- Come to the original position and repeat the movement as per the convenience.
- It strengthens neck, shoulders, biceps and abdominal muscles.
- It also strengthens the thigh, bottom and calf muscle.
- It reduces belly fat.
- Burns more calories, reduce back-pain and improve the posture of the body.
Secondary Muscles: Lower Back, Glutes.
Abdominal Crunch:
The crunch is one of the most common abdominal exercises. It is similar as sit up exercise, but here you lift just the upper back not the entire back off the floor.
- Lie down on your back on the floor with the knees bent and place your hands behind your neck or head and breathe in.
- Don’t pull the neck with your hands, but give slight support to your head and lift up your upper body and exhale as you crunch up and squeeze the abs.
- Hold this position for one or two seconds. Then came back to original position. Repeat the sets as per your convenience.
- Strengthen the core or abdominal muscles.
- Crunches burn a few calories.
- Tone and tighten the excess flabby skin.
- Improve posture and alleviate back pain.
Step-Up onto Chair:
Step up on to chair exercise are mainly to build up the lower body. It also controls weight by burning off the calories. This exercise just require a simple chair with appropriate height.
- Place the chair in front of your body. Stand straight and arms at side.
- Lift up your left leg and put the left foot on the seat of the chair.
- Bring the right leg up also and stand on the chair for one second.
- Now, step down with the left leg then your right leg.
- In next round, alternate the leg and continue the exercise.
- Strengthen the abdominal muscles.
- Enhance the metabolism.
- Control the body weight.
- Decrease the risk of heart disease, diabetes and cancer.
Lunge exercise is an ideal exercise used by athletes, weight trainers, and in yoga. It can be practiced anywhere and its results are visible in no time, in the form of shapely, toned backside and legs.
- Stand straight with shoulders back and arms at the sides.
- Breathe in and take a large step forward with your right foot and lower your body up to 90 degrees at both the knees. Don’t let your knee of the left leg touch the ground and keep your front knee of left leg above your ankle.
- Breathe out and come back to original position and repeat with the opposite leg to complete one set.
- This exercise strengthens abs, butt, thighs and hips.
- Improve the core strength.
- Increase overall muscles co-ordination and more flexible.
- Make balancing and posture of the body better.
Secondary Muscles: Glutes, Hamstrings, Calves.
Squat:
The Squat is probably the one of the best exercises to make the lower body. It builds up and strengthens the thighs, buttock and legs.
- Stand with straight back and feet little wider apart.
- Keep your hands extended up to the level of your shoulders parallel to each other. This will help you to maintain balance during the exercise.
- Bent slowly with a straight back to downwards by inhaling, as if you are trying to sit on the chair. Hold this position for a while.
- Then by exhaling, come back to the starting position.
- Tone up the back side, abs, legs, thighs, hips and buttock.
- Strengthen the core and increase flexibility.
- Strengthen the ligaments and bones, to assist the balance and mobility of the body
- Burn off the body fat and calories.
- Increase stress resistance power.
Secondary Muscles: Lower back, Glutes, Hip Flexors, Hamstrings and Calves.
High Knees Running In Place:
The high knee running in place is calisthenics and cardiovascular exercise. It is practiced for stretching and warming-up. It is good for improving the athletic performance.
- Stand straight with your arms at side.
- Now start running in place, raising your knees as high as possible.
- Increase the speed and get knees higher, as per your convenience.
- Tone up and strengthens the legs, quadriceps, calves, hamstrings and glutes.
- Increase the heart rate and blood circulation.
- Improve the knee lifting abilities, running posture and running speed also.
Secondary Muscles: Quads, Calves, Hamstrings.
Image Source: life.almostfearless.com
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