10 calisthenic exercises to tone up your hips, thighs and abs

...without going to the gym.

Mickey Mehta | Updated: September 3, 2015 7:38 am

If you aren’t too fond of the gym, you can try calisthenics instead which can tone up your body and even help you get a ripped physique without the use of many equipments. Here’s what you need to know about this workout.

What is calisthenics?

Calisthenics is a Greek word, ‘kallo’ means beauty and ‘thenos’ means strength. These are dynamic exercises that define muscular strength, flexibility and grace and can be done with minimum or no equipments.

It is a form of physical training for toning of muscles, building strength and improving co-ordination. It consists of a variety of movements and can be performed without equipments. For those who wish to build muscles, these exercises can be done with weights and other props. These are dynamic exercises using one’s own bodyweight along with equipments like medicine ball, Swiss ball, resistance tube, light dumbbells, etc for better flexibility and body strength. Even yoga, dancing and light to moderate gymnastics form an integral part of calisthenics. Strength training is gaining popularity as more and more people are becoming aware of the importance of such routines or activities for maintaining a healthy bone structure. Also try these awesome fitness workouts to stay in shape.

Is it for you?

These exercises can be done by anybody and anywhere, indoors or outdoors and at any time. If planned well these exercises are more functional and less aggressive and can be done by people of all ages. It is better to do them under supervision for posture correction and under a doctor’s guidance if you have any health problems like back pain, knee pain, osteoporosis, heart ailments, etc.

Benefits of calisthenics

These exercises are creative, imaginative and have recreational value as well.
It helps relieve tension in muscles, lower back, etc. People of all ages can do these workouts under proper supervision and guidance.
Increases strength, agility, coordination, balance and flexibility.
Burns fat.
Promotes cardiovascular conditioning, endurance and improves energy levels.

Calisthenics exercises

Stretches

Side stretch: Stand with feet apart, bend sideways at the waist and hold in this position. Repeat stretching on opposite side.

Calf stretch: Stand with toes of one leg on a raised object, hold on for support. Lower heel as far as possible towards the floor, raise and repeat several times. Heels should not touch the floor. Switch legs.

Twist: Stand erect with hands stretched out sideways. Gently twist the torso to the left, hold for 15 seconds and repeat on the other side. Do 2 sets of 10 reps each side.

Shoulder stretch: Clasp your fingers behind your back and hold for 15 seconds before repeating on the other side. These warm up exercises help shape the waist, provide flexibility and grace.

For hips and thighs

Lunges: Stand straight and stretch your right leg forward. Kneel on the left leg keeping your back straight. Come back to standing position and repeat on the left leg. Do 2 sets of 15 reps.

Squats: Keep your feet shoulder-width apart. Now squat down keeping your toes and knees in line. Return to standing position and do 2 sets of 15 reps. Try these Pilates moves to tone your body.

Abs exercises

Plank: For this exercise lie on the floor with both the elbows on the floor and balance the entire body on the elbows and the toes. Hold for 60 seconds and repeat 4-5 times.

Side plank: This can be done by lying sideways with one elbow on the floor. Balance the entire body on the elbows and the foot. Hold and repeat.

Crunches: Lie on your back and bend your knees at 90 degree angle. You can support your head with your hands. Now lift your upper body using your abs. Return to the starting position and do 3 sets of 15 reps.

Twisting crunches: Get in the same position but this time, bend towards the opposite knee and come back to the starting position. Now do the same thing, bending towards the other knees. Do 3 sets of 15 reps. Did you know yoga can tone your tummy?

Image source: Shutterstock

Published: September 2, 2015 3:29 pm | Updated:September 3, 2015 7:38 am

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