Calisthenics is a simple exercise form. The movements in the exercise are very simple and can be performed without any kind of equipment for exercising. One of the simplest exercises to explain this is the sit up exercise which is commonly done. For maintaining overall levels of fitness and for cardiovascular health calisthenics exercises are the best to perform.  In a workout related to calisthenics the simple or basic exercises form an integral part of the fitness routine. Crunches, lunges, calf raises, squats, pull ups, pushups and other kinds of simple workouts are to be done in the exercises for muscle endurance.

Besides helping in health promotion the exercises help in encouraging weight loss.  To keep a check on weight levels exercises in some form need to be done on a regular basis. To get started there are a few schedules to consider in a calisthenics workout. No equipment is required in the workout plan which is the biggest advantage. The gym need not be accessed the workouts can be done in the convenience of the home and besides this routine of the workout is very easy. Even when you are travelling you can do the workout conveniently at any place.

Calisthenics Exercises – A Total Body Workout

The total workout of the body is one exercise that is integral. With a schedule for weight training, this kind of a workout routine can be done in conjunction with exercises which provide the maximum benefit. In turn all the groups of muscles in the body are worked upon in this kind of an exercise. In the bargain the body is able to get a full workout. Individuals who have newly started with exercise need to improve on the number of times each exercise is done. Gradually between each of the sets, the period for resting can be decreased.

Over a period of time the person starts getting proficient and endurance levels start increasing. In the initial stages you can begin with ‘super sets’ which do not require you to take rest in between and are exercises that can be done in a series. In rotation, different muscle sets can be worked out. Till the completion of the entire workout, just take a breather, there is no need to stop. After completing a particular exercise in a series you can switch on to the next exercise like plank exercises or crunches without taking any kind of rest in between.

Workouts like lunges, heel raises and squats are great for legs. For the upper body a few workouts like crunches, pull ups and pushups can be generally done.   Performance can be slowly improved by doing workouts for the lower and upper body alternately.  A few of the workout routines in isometrics exercises are mentioned below.  For working out the upper body in the first routine you can do are 10 crunches, 10 pushups, 10 jumping jacks, 10 reverse crunches, 10 pull ups and 10 jumping jacks. In the second routine, for the lower body, you can do 20 crunches, 20 squats, 20 lunges, 20/20 oblique crunches, 20 calf raises and 20 reverse crunches.

For women too, the muscle endurance exercises are a great option. Women keen in loss of weight and toning up the body without gaining any kind of muscle mass can consider the isometrics exercises. In women the main problem are the thighs, hips and abdominals. A number of workout routines are available which can form the workout plan’s basis. With a program for strength training the subsequent routines can be alternately used. It is less likely that any kind of injury can be caused while performing the calisthenics exercises which are beneficial in every possible way.

Calisthenics Workout - Simple Moves in A Myriad

The first thing you need to do is increase the levels of fitness. Gradually in each of the sets, the repetitions can be increased. The body needs to be challenged and hitting the plateau needs to be avoided. Gym equipment may be used for exercising but it is always better to have some isometrics exercises in the basic form incorporated with gym exercises. More good is done to your body due to this. Simple moves in a myriad can be performed in a manner well organized, without using any kind of weights or equipment of any kind.

The exercises are also termed as muscle endurance exercises as they also help in muscle toning, strengthening and muscle build up. Most of the people who are conscious about fitness as well as health can consider isometrics exercises as they certainly carry a lot of importance. If you are looking towards excellent results, then it is very essential that you do the exercise correctly and regularly. This is as mentioned by the experts on fitness and health. The calisthenics workouts are of many different kinds.

A few are the ones that are most commonly done by people.

• Push ups
• Shoulder press
• Crunches
• Chin ups

Push Ups:

• Push Ups is a great calisthenics workout.

• For the beginners it is sufficient to do a count of 15 push ups.

• The first thing to do is lie down on the floor by laying the chest and body down. Keep the palms near the chest and the feet very close to each other. Do not look down on the floor but look straight forward. The legs should be kept straight and the toes need to be tucked under the feet. Now on the floor, the palms can be straightened and the body has to be lifted as high as possible. The palms must be at the same position. Keep pushing the body upwards all throughout the process. At the peak point, count 3 and pause. In a controlled manner come back to the position you started in.

• This is a great exercise for toning up the upper part of the body.
  

Shoulder Press:

• The next exercise is shoulder press.

• It is recommended that you do at least 2 to 3 sets of these calisthenics exercises.

• Comfortable weight equipment like dumbbells and a bench that can be adjusted well will be needed to perform shoulder press. To an angle of eighty five degrees the back of the bench can be set. In one hand hold the dumbbell and at the side of the shoulder, place the weight. Make sure your palm faces forward. On the waist place the free hand. For balance maintaining keep apart your feet a little bit. The hand can be moved upwards and put in efforts to keep it extended straight. For a count of four now pause at this particular count. Back to the original position you can lower the hand. One count of shoulder press can be completed because of this. With each of the hand a count of ten will have to be completed by repeating the calisthenics workout.

• This is also a great exercise for toning up the body especially the upper body part.

Crunches:

• Another kind of great exercise is the crunches.

• These exercises can be done to a count of 15 to 20.

• On the floor, lie down on your back straight. Keep the arms at the sides and the legs straight. At the knee an angle of forty five degrees can be made by bending the legs. On the floor, place the feet flat and the belly button has to be pulled inwards.  Against the floor the lower back has to be flattened.  Both the hands need to be positioned behind the head so that during the exercise. The hands should not be moved at any cost as they are the ones that provide support. Next, the muscles in the abdomen need to be slowly contracted and should be kept firm and tight. Above the floor, the blades of the shoulder have to be lifted up to a height of one to two inches.  While this step is being done, avoid pulling the neck towards the chest. It should be taken towards the knee. Legs have to be straightened next and on the left side the upper part of the body has to be turned. Towards the left knee now bring in the right elbow. Keep the chin up and the neck straight as ever.  For about 3 to 4 seconds, take a pause and keep breathing. Return to the starting position.

• This is a great calisthenics exercises for body toning.
  

Chin Ups:

• Chin Ups are an important exercise form in isometrics exercises.

• To begin with this exercise form a count of five is enough.

• To perform chin ups an overhead bar is needed. Under this bar you need to stand upright. Now the hands have to be moved up to hold the bar with an inward grip. Firmly hold on to the bar and slowly pull your body up. Till the shoulders touch the overhead bar. Keep lifting the body over the bar, put your chin up and try to raise the chin high enough so that it is higher than the overhead bar. One count of exercise for chin ups thus gets completed. It is best to follow the schedule given by the instructor.  Key to the success of this exercise is practicing on a regular basis. As you keep getting comfortable, the number of repetitions can be gradually increased.

• Chin Ups are great exercise form for toning up the chin area.

Calisthenics Exercises – Diet for best effectiveness:

Just doing the exercises is not enough. Along with the right kind of exercise, it is very necessary to eat right also. With tone up and build up exercises, following a good diet is as essential. If both are followed in a perfect combination you will get a great looking, shapely, strong and a well toned body. Bodyweight exercises of different forms are available and it is vital that a distinction between these is appropriately made. Overall conditioning and strengthening is best possible if this type of cardio exercises are done on a regular basis.

Some people who do not prefer to do the cardio consistently find these types of muscular endurance exercises as a great form of replacement.  Endurance related to cardio respiration gets improved due to calisthenics exercises. This is an important part of these isometrics exercises. Lungs and the heart become efficient and healthy due to improved cardio endurance which is much more necessary as compared to gaining of muscle and loss of fat. However as far as aspects of fitness are concerned, this is one aspect that is talked about the least. As cardio endurance increases, exercises can be done for a longer time period. Various activities in life, different kinds of jobs and sports activities can be performed with the greatest ability.

Live Life To The Fullest with Calisthenics Exercises:

Bodyweight training and basic movements of calisthenics can be done in a well defined combination. While the lungs and heart are being exercised, the muscles too get trained as well. People who do not do these exercises find it extremely difficult to perform the simplest of tasks in life like running to catch the bus or climbing up the stairs or lifting boxes. Experts feel that people who exercise using gym equipment face fatigue faster as compared to those who do isometrics exercises. Life can be lived at the fullest with cardio conditioning. These exercises are difficult and intense to perform and hence progression should be gradual and slow.

To make the exercise regime easy and comfortable to follow, build yourself steadily and gradually. One of the exercise forms is called Coach Lomax which covers movements of calisthenics. It teaches a range of exercises like the jumping jacks, reach and bends, split jump, standing twist, marching, the windmill, stimulated jump rope, jogging at one place and high knees.  When you are an expert in these exercises you can next progress to learn movements of the Animal Calisthenics. Greater stress is placed on the muscles, heart and lungs. Once the exercises are learnt well, they are extremely easy to perform. All you need is the drive and right guidance to start right. Thereafter the regime simply becomes part and parcel of routine.