Updated: Jun 15, 2021
Trying to get back in shape at the comfort of your home? Check out these simple exercises that can be effective in helping you maintain your fit.
Trying to get back in shape at the comfort of your home? Check out these simple exercises to increase your strength or physique regardless if you’re a beginner, intermediate or advanced exerciser.
Calisthenic is a form of strength training that uses your body weight to build muscles and strength. It involves compound movements which involve more than one muscle in each exercise to give your body a good workout!
This is a simple guide on 2 exercises you can incorporate into your workout routines to work out your major muscle groups while in the comfort of your own home.
1. Push Ups
Push Ups is a great bodyweight exercise to workout your chest, triceps, shoulders and abdominals while increasing strength.
Steps to perform push ups:
Begin in a high plank position with palms flat, hands shoulder-width apart with legs extended behind you.
Bend your elbows and lower your chest slowly towards the floor.
Push yourself up with your palms till your elbows and arms are straightened.
Repeat this process.
Performing the plank is a great bodyweight exercise that strengthens your core such as the rectus abdominis which can give you a flatter tummy, leading to a greater body confidence. It can also tone your shoulders, back and legs.
Performing the planks has other benefits on top of working out your abdominals:
Planks help improve posture and eliminate back pain as they build up your core strength. Planks engage and condition the muscles used to keep your body in a healthy, upright position.
Planks improve your stability and balance as they are a compound movement that trains the aforementioned muscle groups to work together.
Steps to perform a plank:
Place your hands directly under your shoulders
Ensure that your back is flat, head and neck are in line with your back and that your bum is not sticking out in the air.
Bend your elbows until your forearms are on the floor beneath your shoulders while keeping your body in a straight line from your feet to your head.
Hold to this position as long as you ca
Sit-Ups are another great bodyweight exercise that engages and trains the rectus abdominis. It also trains the transverse abdominis and obliques, giving you a strong core. Similar to the plank, performing sit-ups provide benefits such as improved posture, stability, balance and flexibility.
Steps to perform a sit-up:
Lie down on your back with your knees bent and your feet flat on the ground.
Breathe out as you slowly lift your torso towards your thighs.
Breathe in as you slowly lower your torso towards the ground.
Repeat this process
In conclusion, regardless of your current fitness level, the exercises in this list are good compound calisthenic exercises that you can do for free at home, without expensive equipment. Eventually, you will be able to do the more advanced variations of each exercise and achieve your desired physique. Start sweating today!