The world of fitness has undergone a drastic transformation in the past decade as fitness enthusiasts have switched to more creative ways of working out. And one form that has become quite popular in recent years is Calisthenics. Apart from being hailed as one of the most effective ways of achieving your fitness goals, Calisthenics also improves body strength and mobility without the help of any gym equipment like barbells, dumbbells and other accessories. Calisthenics are exercises that don’t rely on anything but a person’s own body weight. These exercises are performed with differing levels of intensity and rhythm. Sometimes these exercises are done with light handheld tools like rings and wands. These exercises allow for the development of strength, endurance, flexibility, and coordination.
Calisthenics were developed in ancient Greece and became popular again in the early 19th century. Today, fitness training of athletes, military personnel, law enforcement officers, and people trying to keep in shape use these exercises for warming up for strenuous sports or to help build up their bodies.
We have come up with few of the calisthenics workout for beginners. These effective core strengthening workouts that will help you burn the extra belly fat and achieve washboard abs like your favourite on-screen actors within no time.
Hanging Knee Raise
The hanging knee raise is a good exercise that works on your upper and lower body muscles. While your stretched arms target your shoulder, arms and back muscles, the raised knee position tighten your glutes, improve hip mobility and improves your core strength as well. Apart from these, the hanging knee raise position also enhances your spine health.
Steps to follow:
Place your hands shoulder-width apart on the pull-up bar.
Keep your legs straight.
Bend your knees and lift them upwards.
Make sure you keep your back straight.
Hold the position for a few seconds.
Return to the original position.
Repeat.
Hollow Body Crunch
Up 3sec/down 1sec. Maintain core engaged in hollow Body. Use extra weight to make it harder.
Standing Calves Raise (Anchored) -Toes straight.
Standing Calves Rise (Anchored) -Toes In.
Standing Calves Rise (Anchored) - Toes Out.
A strong core helps your body be healthy, prevents injuries and also improves mobility. And one of the simplest workouts to enhance your core strength is the hollow body crunch. Apart from being safe, it is also touted as one of the most effective core building workout by many fitness experts. The hollow body crunch works on all your core muscles and also targets your lower back muscles.
Steps to follow:
Lie down on the floor.
Keep your arms straight behind you.
Lift your legs and bend your knees.
Raise your upper body.
Make sure you keep your arms straight.
Return to the original position.
Repeat
The Plank
The plank is an excellent abdominal and core exercise. To ensure you keep your core strong and stable, add the plank to your ab workout program.
Select a position where you can extend your whole body length. Using an exercise mat will give you enough padding to be comfortable on all fours. You can choose whether to perform plank on your palms or your forearms, as shown in the video above.
Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.
Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending. This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.
Hold this position for 10 seconds. Release to floor.
Over time work up to 30, 45, or 60 seconds.
Including these Calisthenics exercises in your fitness routine will help you achieve washboard abs within no time.