Body Weight Exercises At Home | Calisthenics Workout

The youth are now showing their keen interest in health and fitness, but the increasing fees of gyms are stopping them from exercising. Many people believe that to get fit, you need to go to the gym, but that’s not true. You can achieve your fitness goals by exercising at home too.

Bodyweight exercises also known as calisthenics workouts, are very effective and will help you get fit and healthy. Calisthenics workout is very efficient and will give you great results. It also helps in losing weight. Body weight exercises, as the name suggests, require you to only use your own body weight while working out. You can target each muscle from legs to shoulder and from chest to back as you do in the gym with just a slight change in position, and you can also increase the intensity of your training without any equipment or paying huge fees to the gym owner.

Top 10 Body Weight Exercises To Do At Home:

1. Pull Ups
2. Chin-ups
3. Squats
4. Push-ups
5. Crunches
6. Plank
7. Wall sit
8. Burpees
9. Triceps Dips
10. Lunges

1. PULL-UPS:

Pull-ups are the best bodyweight exercise because they are compound exercises that target almost all of the body’s muscles. Pull-ups target muscles like the Back, shoulders, and arms and also improve your posture.

How to do:

• Start by facing the exercise bar.
• Grab the exercise bar with your palms facing the opposite direction.
• The difference between your hands should be shoulder-width apart
• Then, using your shoulders, try to bring your head above the exercise bar.
• You should do 10 to 12 repetitions.

2. CHIN-UPS:

Chin-ups, almost like pull-ups are a great calisthenics workout with a slight change in the grip. Chin-ups mainly target the bicep and some parts of the shoulder.

How to do:

• Start with the same stance as you did in the pull-ups
• But grab the exercise bar with your palms facing towards you.
• Using your bicep muscles, try to bring your chin above the exercise bar.
• You should do 8 to 10 repetitions.

3.  SQUATS:

Squats are lower-body weight exercise that targets lower-body muscles of your body mainly the glutes and quads. People often leave these muscles because training these muscles is hard but it’s the most important to train. Training your legs is as important as training any other muscle. Squatting also helps you look good, increasing your confidence.

How to do:

• Stand with your legs shoulder-width apart, parallel to each other.
• Keep your arms either on your head or hold your hands together
• Keep your chest out.
• Then bend your knees, putting your weight on your knees (going to a sitting position).
• Then rise back up, using your heels.
• You should do 20 repetitions.

 4. PUSH-UPS:

Push-ups are the most effective and efficient bodyweight exercise at home. Push-ups help you in building chest and triceps muscles and also some parts of shoulder muscles. It also helps build core muscles.

How to do:

• Start by lying on the floor with both your palms facing the ground.
• Hands should be slightly wider than your shoulders.
• Then, with both of your feet together, keep weight on the toes.
• It will help you in getting into a proper stance
• Then, after that, straighten your arms using your shoulders so that your body weight is distributed among your hands and toes.
• Then go as low as possible without touching the ground with your chest, and repeat.
• You should do 15 to 20 repetitions.

5.  CRUNCHES:

The core is also a muscle group you should train. Crunches target the abdominal muscles and also help strengthen the core. It also helps build lower back muscles.

How to do:

• Start by laying on the ground with your back facing the ground.
• Now put your hands on your head, so your palms are touching your head.
• Then bend your knees slightly.
• Then contract your abs and inhale.
• Now slowly exhale, and using your abdominal contractions, lift your head and shoulders from the ground.
• Then repeat 30 to 50 times.

6.  PLANK:

Plank is another bodyweight exercise you can do, which will help you in training and strengthening your core. A strong core is very important for your body, from improving your posture to lifting weights, core strength is needed.

How to do:

• Begin in the push-up position with your toes touching the ground.
• But instead of hands, you will be using your forearms, so that the weight is properly distributed between the toes and the forearms.
• Your elbows should be right underneath your shoulders.
• Make knuckles with both of your palms facing each other.
• No sagging or bending, and try to keep your torso as straight as possible.
• Now stay in that position for 10 seconds, and increase the time limit as you improve.

7.  WALL SIT:

Wall sit is a great lower body exercise that mainly targets lower body muscles like the glutes, calves, and quads, but also trains abdominal muscles. It also works on your endurance, as you’ll do it every day and be able to do it for a longer period of time.

How to do:

• Start by standing against the wall with your back touching the wall.
• Bend your knees so that your thighs become parallel to the ground.
• keeping your feet shoulder-width apart.
• Now, while keeping your back and head touching the wall, maintain that position for as long as you can.

8. BURPEES:

Burpees are just an extension of push-ups. They work more muscles than push-ups. Burpees target the leg muscles along with the chest, triceps, and shoulders. It’s a great exercise for maintaining your fitness and building muscles. It also helps in building endurance.

How to do:

• Start by standing up straight with your chest out.
• Then jump with your legs, with both of your arms going up when you jump.
• Then, when you come down, do a push-up.
• Then stand up again, jump, and repeat that.
• You should do at least 20 to 30 burpee repetitions.

9. TRICEP DIPS:

Triceps dips help you increase your arm size. Building arms is also very important and helps make you look good. The tricep is very crucial to train as it is a bigger muscle than the bicep. If you are looking to increase your arm size, do this:

How to do:

• You can do this exercise with a chair or table.
• Start by sitting on the chair, then put your palms on the edge of the chair close to your hips.
• Keep your feet slightly off the ground, with only your knees touching the ground.
• Then, pressing through your palms, lift your body by unbending your elbows with a slight front shift so the edges of the chair won’t touch your back.
• Then lower your body until your elbow makes a 45-degree angle.
• Then push yourself back until your elbow is almost straight.
• Repeat 10 to 15 times.

10. LUNGES:

Lunges are done to build your lower body and core muscles. It is another efficient and effective exercise to build strong leg muscles. Lunges mainly work on the gluteals, quadriceps, and hamstrings.

How to do:

• Start by standing with your feet shoulder-width apart.
• Take a longer stride with your right leg than you do while walking.
• While making a 90-degree angle
• Your right foot should touch the floor.
• Your left leg’s heel should be touching the floor.
• Then push with your right leg back to the standing position.
• Now repeat it.
• Then do it with your left leg while keeping your right leg behind.
• Repeat it 8 to 10 times for each leg.

These are some Body weight exercises or calisthenics workouts that you can do at home.

Also Read: Amazing Health Benefits of Daily Walking | KPH Media