Calisthenics will allow you to tone your entire body using minimal equipment, so essentially these are body weight exercises for weight loss and only thing you might need is a horizontal bar and you can do all of these inside and outside your home as well. As a result of this one, your body will be toned, speed up weight loss and you will be strong and flexible.
Abs
Difficulty level: 1
This one exercise is actually great for your side abs. Do this for 10-15 times for each leg. We suggest you choose the number of sets depending on your physical preparation level: we recommend doing from 3 to 5 sets.
Difficulty level: 1
First cross your ankles and lift your knees and then cross your arms at your chest and lift your shoulders off the floor. Do three to five sets, 10-15 reps in each.
Difficulty level: 2
While you are lying on your back, put your arms straight against the floor. Do some lifts while holding the top position for a few seconds. You should definitely be careful if you have problems with your back. Again, do 3-5 sets, 10-15 reps in each.
Difficulty level: 3
The plank is very good not only for the abs, but for your whole body. You may do this on your forearms, as shown on the picture (this is the easier way) or a classic plank on the palms. The time recommended to hold this position is one minute.
Buttocks
Difficulty level: 1
You may be able to do this exercises as a warm-up for buttocks and legs: lean against a chair and do several sets of 15-20 squats for each leg.
Difficulty level: 2
The lower these squats are , the harder they are to do. As for a start, you might squat on something like a couch, but only if you touch it a little, without actually sitting down on it. Therefore, keep your back straight and your knees should be directly over your ankles. Do around twenty squats in one set, choose the number of sets depending on how you feel.
Difficulty level: 2
And then, it is time for jumps. Start jumping from the starting position, while stretching one leg back. Do the exercise on each leg 10-15 times.
Difficulty level: 3
Make a low squat and then jump and return to the squat position. You might as well use your arms to help, do 3-5 sets, 15-20 squats in each.
Arms
Difficulty level: 1
You may make a horizontal bar using something you have at home or buy one. The higher that the bar is, so the harder it will be to do the exercise. Do three to five sets, 10 pull-ups each.
Difficulty level: 2
The side plank is very good for arm muscles, abs, and legs so, keep one arm up in the air for at least one minute. If this is quite hard for you, you may as well keep one knee bent as shown on the picture. The harder a variation is being done with straight legs from the starting position of the classic plank.
Legs
Difficulty level: 1
If you want to do a warm-up for your legs, do leg swings. These are actually very good for the hips. Doing squats on one leg while the other is held straight are also very effective. Do each of the exercises 20 times in 3-5 sets.
Difficulty level: 1
Put your palms on the floor and do leg swings: 20 swings for each leg.
Difficulty level: 2
When you are doing this exercise, remember to watch your back. Continue in the plank position for a few seconds after each jump and then return to the starting position. Do around 15-20 reps.
Back
Difficulty level: 1
This one is perfect for making the abs and the back muscles stronger and it also tones the hips and the buttocks. Hold with this position for 30-60 seconds, then take a short break and repeat 3-4 times.
Difficulty level: 2
The exercise called Bridge develops the flexibility of the back, improves coordination, and tones the entire body. Ii is quite important to bend the back and keep the buttocks higher than the head and the shoulders. Hold in this position for 1-2 minutes, and after, slowly return to the starting position, then take a short break, and then, repeat for several more times.
PHOTO CREDIT: BrightSide.Me
