To build strength and endurance and stay fit you don’t need anything more than your own body weight. This is based on calisthenics, a type of exercise that has its origin in ancient Greece and has become popular again in recent years with the proliferation of circuits to train in many parks. But you can also practice calisthenics exercises at home.

CALISTHENICS: WHAT IS IT

The word calisthenics comes from the Greek: kallos (beauty) and sthenos (strength). It is a type of exercise in which the person’s body weight is used, without using equipment or equipment (only in some exercises you may need a jump rope or a fixed bar).

The goal of calisthenics is to overcome the resistance offered by the weight of your own body and the exercises are performed with different levels of intensity and rhythm, which you can increase as you practice. It can both serve as a warm-up to perform another sport or be the training itself.

CALISTHENICS AT HOME: EXERCISES

Unlike other exercises that focus on a single area of the body, the exercises practiced in calisthenics involve many muscle groups at the same time.

Some of the most characteristic calisthenics exercises you can do at home are:

SQUATS

With this type of exercise, the quadriceps, adductors, hip muscles and buttocks are worked. To practice squats:

1. Stand upright, with your body straight and your feet a little apart (a little more than shoulder width).
2. Go down by flexing your hips, knees and ankles at the same time (as if you were going to sit, hence the name).
3. Return to the starting position and repeat the squat.

Variants of squats include jumping, opening the legs to the sides or incorporating weights.

PUSH-UPS

Push-ups work the muscles of the upper body (pectorals, triceps, deltoids…) and also activate the core and lower body.

There are many different types of push-ups (holding only with one arm, with your fists, clapping between each push-up …). To perform basic push-ups:

1. Lie face down, body straight, arms outstretched, and hands on the floor.
2. Bend your elbows and lower them until they are at an angle of 90 degrees or less.
3. Next, squeeze the chest muscles and push back to the starting position (keeping the body straight and stable at all times).

STRIDES

Strides are a basic calisthenics exercise to work the legs, buttocks and core and improve balance and coordination.

1. Stand upright, with your legs slightly apart (about hip height) and your arms in a jug (you can also leave them stretched, close to your body).
2. Take a step forward (neither too long nor too short), keeping your back straight and your torso perpendicular to the ground.
3. The knee of the leg that is behind should be brushing the ground.
4. Return to the starting position and repeat with the other leg.

PLATES

There are several ways to plank, an exercise that consists of holding a position for a period of time.

To make the forearm plates:

1. Place your forearms on the floor. Your elbows should be in a straight line with your shoulders and your legs stretched and slightly apart.
2. Elevate your body by keeping your back straight and leaving only your forearms and toes in contact with the ground, so that your weight rests on your forearms.
3. Hold the position for at least 1 minute.

With this posture you work the abdominal, pectoral, back and shoulder muscles (deltoids).

BENEFITS OF CALISTHENICS

Calisthenics allows you to develop strength, endurance, flexibility, balance and coordination.

• If you are starting in this practice, the first thing you will notice is how your muscle strength develops. Over time and the increase in the intensity of the exercises, your muscular endurance will also increase and you will begin to notice all its benefits.

The physical results of people who practice calisthenics are believed to be similar to those who perform exercises with weights, with the advantage that calisthenics do not need special equipment and therefore can be performed anywhere.

In addition, several studies support the benefits of calisthenics for health, including:

• A recent study conducted on adults who spend more than 6 hours a day sitting has seen that practicing calisthenics increases muscle strength and balance, which according to the authors could help reduce the effects of aging.
• Another study conducted on 4610 people found that people who perform calisthenics exercise have less risk of low back pain than those who use bodybuilding machines.
• Strength training and calisthenics have also been shown to have benefits for the mental well-being and physical health of older people.

FOR WHOM IS CALISTHENICS NOT INDICATED?

Before starting to exercise it is advisable to consult the doctor if it is suitable for you. This is especially important in case you have an injury (for example, in the back), since it is very possible that the exercises proposed by calisthenics are not suitable for you.

• On the other hand, keep in mind that people who are overweight or obese, or those who are in very low physical shape, may find it very difficult to exercise using their own body weight.

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