Calisthenics (American English) or callisthenics (British English) also known as bodyweight exercises) is a form of strength training that utilizes an individual's body weight as resistance to perform multi-joint, compound movements with little or no equipment. Calisthenics are popular for their convenience, as they require little to no equipment and can be performed anywhere.
Calisthenics can enhance a range of biomotor abilities including strength, power, endurance, speed, flexibility, coordination and balance. Such strength training has become more popular among recreational and professional athletes. Calisthenics use simple abilities like pushing, pulling, squatting, bending, twisting and balancing. Movements such as the push-up, the pull-up, and the sit-up are among the most common calisthenic exercises.
The more commonly performed calisthenic exercises include:
Push-ups Performed face down on the floor, palms against the floor under the shoulders, toes curled upwards against the floor. The arms are used to lift the body while maintaining a straight line from head to heel. The arms go from fully extended in the high position to nearly fully flexed in the low position while avoiding resting on the floor. This exercise trains the chest, shoulders, and triceps. An easier version of this exercise consists of placing the hands on a wall and then bending and straightening the arms. Sit-ups A person lies on their back with their legs bent. They bend at the waist and move their head and torso towards their legs. They then lower themselves back down to the start position. For people who find it difficult to get down onto the ground, a similar range of motion can be achieved by standing with the legs slightly bent, and then bowing slightly and straightening up again. Curl-ups The curl-up or crunch is an abdominal exercise that works the rectus abdominis muscle. Squats Standing with the feet a shoulder-width apart, the subject squats down until their thighs are parallel with the floor; during this action, they move their arms forwards in front of them. They then return to a standing position whilst moving their arms back to their sides. Squats train the quadriceps, hamstrings, calves, gluteal muscles, and core. The height of the squat can be adjusted to be deeper or shallower depending on the fitness level of the individual (i.e. half or quarter squats rather than full squats). Since squats can be performed easily in most environments and with a limited amount of space, they are among the most versatile calisthenic exercises. Due to their movement range, squats are regarded as among the most effective exercises to improve strength and endurance. Burpees A full body calisthenics workout that works abdominal muscles, chest, arms, legs, and several parts of the back. The subject squats down and quickly moves their arms and legs into a push-up position. Sometimes, people do a push up (not mandatory) before they finish their rep by tucking the legs in and jumping up. Chin-ups and pull-ups Chin-ups and pull-ups are similar exercises but use opposite facing grips. For a chin-up, the palms of the hands are facing the person as they pull up their body using the chin-up bar. The chin-up involves the biceps muscles more than the pull-up but the lats are still the primary mover. For a pull-up, the bar is grasped using a shoulder-width grip. The subject lifts their body up, chin level with the bar, keeping their back straight throughout the exercise. The bar remains in front of the subject at all times. The subject then slowly returns to starting position in a slow, controlled manner. This primarily trains the lats, and secondary muscles working are upper back muscles, as well as the forearms and core muscles. Done between parallel bars, gymnastic rings or facing either direction of trapezoid bars found in some gyms. Feet are crossed, with either foot in front and the body is lowered until the elbows are in line with the shoulders. The subject then pushes up until the arms are fully extended, but without locking the elbows. Dips focus primarily on the chest, triceps, and deltoids, especially the anterior portion. Front lever and back lever A front lever is performed by executing a lateral pulldown of the bar with straight arms until the body is parallel to the ground, with the front of the body facing upwards. This exercise may be done on rings or a pull-up bar. A back lever is performed by lowering from an inverted hang from rings or bar, until the gymnast's body is parallel to the ground and facing towards the floor. Handstand A handstand is the act of supporting the body in a stable, inverted vertical position by balancing on the hands. In a basic handstand, the body is held straight with arms and legs fully extended, with hands spaced approximately a shoulder-width apart. Hyperextensions Performed in a prone position on the ground, the individual raises the legs, arms and upper body off the ground. Leg raises Lying on the back, hands in fists under buttocks, move feet up and down. L-sit The L-sit is an acrobatic body position in which all body weight rests on the hands, with the torso held in a slightly forward-leaning orientation, with legs held horizontally so that each leg forms a nominal right-angle with the torso. The right-angle causes the body to have a notable "L" shape, hence the name "L-sit". The L sit requires one to keep their core tensed and holding their legs horizontal, so that their body sits in a perfect 'L' position. This requires significant abdominal strength and a high level of hamstring flexibility. Muscle-ups An intermediate to advanced calisthenics exercise. Performed by a combination routine of a pull-up followed by a dip- in one continuous movement. May be done on pull-up bars or rings. Planche One of the most advanced exercises, which may be achieved after years of training. It is performed by protracting and depressing the scapula balancing the body on two arms. The planche requires a high amount of strength (particularly for taller individuals) as well as balance. Planks This is the name for holding the 'top' position of a push-up for extended periods of time. The primary muscle involved in this exercise is the rectus abdominis, especially if a posterior pelvic tilt is maintained. Calf raises Lunges Jumping jack The side-straddle hop is a two-action exercise. From a standing position, the subject first jumps slightly into the air while moving the legs more than a shoulder-width apart, swinging the arms overhead, and clapping the palms together. Secondly, the subject jumps slightly into the air once again while swinging the arms down and to the side, finally returning to a standing position. Both actions must be alternated per repetition.
