How To Do Calisthenics (Part 1)

Since we have gone over the description of what calisthenics are let’s go over how to do some of the more popular ones to make a routine of our own.

The following are descriptions of exercises performed by boxers, martial artists and other fitness oriented people who prefer the comfort of working in their own homes at their own pace, using there own body weight.

They are highly effective to sculpt, strengthen and tone and are fun as well.

Ab Roll Outs:

Using the traditional ab-wheel (best purchased from an Asian market or sports store) start off in a kneeling position and roll out as far as you can feeling a deep stretch in your abs, triceps and chest, hold for a split second or two, then slowly draw the roller back to the starting position.

This is great for the arms, chest, lats, abdominal and back muscles. (if you have any interest in doing the spiritual abdominal exercises in yoga such as Nauli, you would have to give this up as it makes the abdominal muscles too tight. If uninterested in the spiritual, go right ahead and build you a 6-pack!)

Close Grip Chin Ups:

Using a home chin up bar, a firmly fitted pipe around your house or a specially designed pull up bar, take hold of the apparatus, hands close together in an underhand grip. Pull yourself up, lean your head slightly back so that your chest nearly touches your hands. Lower you body back to the starting position. This exercise is great for the lats, biceps and shoulder muscles.

Jumping Jacks:

Everyone should remember these from Physical Education Class! Just stand straight and then make a quick outward motion of your legs in a spring-like motion, while simultaneously raising the hands above the head to touch! Pretty fun stuff!

Leg Raises:

Using a chair or a bench, sit at the edge so your body is inclined to the axis at the back. Now lift both legs up in an upward motion while exhaling, allowing the body to curl up and then inhale and extend the legs while simultaneously pushing back so you are completely straight.

Push-ups:

A traditional exercise that has stood the test of time! It is designed to strengthen and tone the arms, chest and back. Truthfully, it has its origins in yoga! Start of in a plank position, arms straight, feet together and a straight body from head to toe and lower yourself till you almost touch the floor with the chest (ensure to keep the head tilted backwards slightly) and return to the starting position. It has several variations and they are briefly described below. They can also be executed using push-up bars for a more challenging effect.

Variation 2:

Widen your hands to about 6-8″ outwards and lower yourself, this works the outer chest muscles more. (In the first variation, you hands should be directly under the shoulders.)

Variation 3:

Have your hands directly under your chest forming a diamond shaped gap between them and execute the exercise as in the first 2 variations. This works the inner chest muscles.

Foras Aje

Foras Aje is an independent researcher and author of Fitness: Inside and out, a book on improving physical and mental health naturally. For more information on natural health,news and breakthroughs visit his site at http://www.bodyhealthsoul.com/
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