Calisthenics will allow you to tone your entire body using
minimal equipment, so essentially these are body weight exercises for
weight loss and only thing you might need is a horizontal bar and you
can do all of these inside and outside your home as well. As a result of
this one, your body will be toned, speed up weight loss and you will
be strong and flexible.
Abs
Difficulty level: 1
This one exercise is actually great for your
side abs. Do this for 10-15 times for each leg. We suggest you choose
the number of sets depending on your physical preparation level:
we recommend doing from 3 to 5 sets.
Difficulty level: 1
First cross your ankles and lift your knees and then cross your
arms at your chest and lift your shoulders off the floor. Do three to
five sets, 10-15 reps in each.
Difficulty level: 2
While you are lying on your back, put your arms straight
against the floor. Do some lifts while holding the top position for
a few seconds. You should definitely be careful if you have problems
with your back. Again, do 3-5 sets, 10-15 reps in each.
Difficulty level: 3
The plank is very good not only for the abs, but for your whole
body. You may do this on your forearms, as shown on the picture (this
is the easier way) or a classic plank on the palms. The time recommended
to hold this position is one minute.
Buttocks
Difficulty level: 1
You may be able to do this exercises as a warm-up for buttocks
and legs: lean against a chair and do several sets of 15-20 squats for
each leg.
Difficulty level: 2
The lower these squats are , the harder they are to do. As for a
start, you might squat on something like a couch, but only if you touch
it a little, without actually sitting down on it. Therefore, keep your
back straight and your knees should be directly over your ankles.
Do around twenty squats in one set, choose the number of sets depending
on how you feel.
Difficulty level: 2
And then, it is time for jumps. Start jumping from the starting
position, while stretching one leg back. Do the exercise on each leg
10-15 times.
Difficulty level: 3
Make a low squat and then jump and return to the squat
position. You might as well use your arms to help, do 3-5 sets, 15-20
squats in each.
Arms
Difficulty level: 1
You may make a horizontal bar using something you have at home
or buy one. The higher that the bar is, so the harder it will
be to do the exercise. Do three to five sets, 10 pull-ups each.
Difficulty level: 2
The side plank is very good for arm muscles, abs, and legs so,
keep one arm up in the air for at least one minute. If this is quite
hard for you, you may as well keep one knee bent as shown on the
picture. The harder a variation is being done with straight legs from
the starting position of the classic plank.
Legs
Difficulty level: 1
If you want to do a warm-up for your legs, do leg swings. These
are actually very good for the hips. Doing squats on one leg while the
other is held straight are also very effective. Do each of the
exercises 20 times in 3-5 sets.
Difficulty level: 1
Put your palms on the floor and do leg swings: 20 swings for each leg.
Difficulty level: 2
When you are doing this exercise, remember to watch your back.
Continue in the plank position for a few seconds after each jump and
then return to the starting position. Do around 15-20 reps.
Back
Difficulty level: 1
This one is perfect for making the abs and the back muscles
stronger and it also tones the hips and the buttocks. Hold with this
position for 30-60 seconds, then take a short break and repeat
3-4 times.
Difficulty level: 2
The exercise called Bridge develops the flexibility of the
back, improves coordination, and tones the entire body. Ii is quite
important to bend the back and keep the buttocks higher than the head
and the shoulders. Hold in this position for 1-2 minutes, and after,
slowly return to the starting position, then take a short break, and
then, repeat for several more times.
PHOTO CREDIT: BrightSide.Me
