Perform These Calisthenics Home Exercises That’ll Work Your Abs Butt & Thighs
I know, every girl and every boy want to have many options to workout at
home.
Today I will show some great exercises for the girls that simply don’t
have the time to workout in an expensive gym.
In this article we are giving you a taster of how to learn calisthenics.
All you need to do is use your own bodyweight, space and time to achieve
your results!
So , it’s perfect if you don’t have time, or can’t afford the gym! All
you need is to perform repetitive exercises that use the resistance of
your own body to build strength, increase flexibility and burn fat.
As no equipment or weights are used in calisthenics, and the exercises
can be performed anywhere there is a floor and wall, plus enough space to
move in.
With these 6 exercises, complete with how to make it easier, in case you
are new to this. We will show you how to become a calisthenics pro in no
time, whilst toning and strengthening your full body.
1. Wall Push-Up
Works: arms, chest, back, core, quads
How to:
◕ Kneel with back to wall, hands on floor slightly wider than
shoulder-width apart.
◕ One at a time, place feet on wall slightly higher than shoulders (as
shown).
◕ Hold for 30 seconds, then do push-ups for 30 seconds, keeping arms close
to body.
(Make it easier: Place feet on floor.)
2. Bridge Dip
Works: arms, back, core
How to:
◕ Sit with heels on wall at knee level, palms on floor under
shoulders, fingers facing wall.
◕ Press into floor to lift hips a few inches.
◕ Bend elbows, lowering body for 2 counts to hover 1 inch above
floor (as shown); press back up for 2 counts.
◕ Continue for 1 minute.
(Make it easier: Place one foot on floor.)
3. Wall Sit
Works: core, butt, quads
How to:
◕ Sit with back against wall, knees bent 90 degrees.
◕ Lift and extend right leg at hip level (as shown).
◕ Hold for 30 seconds; then pulse left leg for 30 seconds.
(Make it easier: Lower leg for pulses.)
4. Runner’s Lunge
Works: core, butt, quads
How to:
◕ Stand with back about 3 feet from wall.
◕ Lift right leg and place toes on wall. Bend left knee deeply and
extend arms.
◕ Twist torso left, bringing right hand to left foot (as
shown).
◕ Turn back to centre and straighten front leg over 4 counts.
◕ Continue for 2 minutes.
(Make it easier: Don’t twist.)
5. Thread the Needle
Works: arms, chest, core
How to:
◕ Start in a side plank with right hand under shoulder, feet against
base of wall with left toes touching right heel.
◕ Extend left arm to ceiling.
◕ Over 4 counts, rotate torso to bring left arm down and under chest
(as shown).
◕ Return to start over 4 counts.
◕ Continue for 1 minute.
(Make it easier: Don’t rotate.)
6. Ultimate Pike
Works: arms, chest, back, core
How to:
◕ Kneel with back to wall, hands on floor slightly wider than
shoulder-width apart.
◕ One at a time, place feet on wall 12 to 36 inches above
floor.
◕ Over 4 counts, pull belly in to lift butt into a pike and push
weight into toes (as shown).
◕ Return to start over 4 counts.
◕ Continue for 1 minute.
