Calisthenics exercises can be incorporated as part of anyone's daily routine. These exercises can be performed as soon as a person rises in the morning in order to get the blood flowing; they can be performed while using the restroom, while cooking, and even in the shower. These exercises will not only be effective but you get to do them in the privacy of your own home. It’s all about adding small amounts of physical activity to your daily routine in order to get a greater degree of exercise without using the time needed for other activities.
What are Calisthenics?
The great thing about calisthenics exercises is that they do not require the use of special gear, machines, or equipment to perform them. Calisthenics exercises consist of various simple, usually rhythmical moves which call for a person to use their own body weight for strengthening and resistance. These exercises are intended to increase flexibility and body strength by using movements that include kicking, twisting, swinging, jumping and bending and are typically performed with stretches.
Some examples of this type of exercise are the traditional push-up, squats, lunges, triceps arm dips, and sit-up. These exercises can also be used in combination with exercise balls or hand weights. The following are some calisthenics exercises that are simple yet effective which don’t have to take too much of your daily time but should be done regularly and can improve psychomotor skills, cardiovascular and muscular fitness.
The Twisting Crunch
- When this exercise is performed, the primary muscle groups that are worked on is the abdominal muscles and the upper body.
- Make sure you have a small mat to lie on and start off by lying flat on your back with your knees bent at a 90 degree angle.
- Next, place your hands behind your head for support or by your side.
- Slowly raise your upper body so that your shoulder is going towards the opposite knee.
- Make sure your spine and head are aligned straight.
- Return to the beginning position slowly without discharging tension in the abdominal area. Repeat on the opposite side.
The Traditional Crunch
- This is an isolation exercise that also works the upper body and abdominals. Although the crunch exercise can be performed in a variety of ways, they all hold certain distinct characteristics.
- Begin by lying with your back on the mat and you knees at a 90 degree angle.
- Next, place your hands behind you head or to your side.
- Using the abdominals, raise your upper body slowly and at the same time keeping the spine and head aligned in a straight position.
- Return to the beginning position.
- Do as many as you can in the beginning and gradually add on as time passes.
The Side Bridge
- This exercise works the upper body, obliques, and abdominal area.
- Begin with your feet straight on your mat.
- Turn to the side and hold up your body having one of your arms bent parallel to the floor.
- Tighten up your abs for 30 to 60 seconds.
- Repeat on the opposite side and increase the time of this exercise as time passes.
The Ball Crunch
- This exercise works the upper body and abdominal area and is great for strengthening the core area. This is a very effective exercise which is simple and easy and has really gained popularity in recent years.
- Using a large exercise ball, begin by lying with your back on the ball having your shoulder blades on the ball.
- Slowly roll up with your hips level with the ball while contracting your abdominal muscles.
- Return slowly to the beginning position.
Remember, you don’t need the gym in order to incorporate effective exercises as part of your daily lifestyle. Exercises are all about movement and with as little as a hand weight or no equipment at all, you can have a great exercise regimen right in the privacy of your own home. These exercises can be done by individuals of all ages and for the seniors who want to try some safe exercises to build muscle visit https://www.brighthub.com/health/fitness/articles/101830.aspx