The Top 8 Calisthenics Exercises to Add to Your Routine

Calisthenics exercises, also known as bodyweight exercises, are a fantastic way to build strength, increase mobility, and improve overall fitness. Unlike traditional weightlifting, which relies on external weights like dumbbells and barbells, calisthenics uses your body weight as resistance. This makes it a great option for those who don’t have access to a gym or don’t want to invest in expensive equipment.

In this article, I’ll be sharing the top 8 calisthenics exercises that you can add to your routine. But before we get started, I want to emphasize the importance of proper form and technique. Like any exercise, calisthenics should be performed with correct form to avoid injury and get the most out of each movement.

1. Push-Ups Push-ups are a classic calisthenics exercise that work the chest, shoulders, triceps, and core. To perform a push-up, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest touches the ground, then push back up to the starting position. If you’re a beginner, you can modify this exercise by dropping to your knees.
2. Pull-Ups Pull-ups are an excellent exercise for building upper-body strength, specifically targeting the back, shoulders, and biceps. To perform a pull-up, hang from a bar with your palms facing away from you, then pull your body up until your chin clears the bar. If you’re a beginner, you can modify this exercise by using a resistance band to assist with the movement.
3. Squats Squats are a full-body exercise that primarily target the legs and glutes. To perform a squat, stand with your feet shoulder-width apart, then lower your body down as if you’re sitting in a chair. Keep your chest up and your knees in line with your toes. Push back up to the starting position.
4. Lunges Lunges are a great exercise for building leg strength and improving balance. To perform a lunge, step forward with one foot and lower your body down until your front thigh is parallel to the ground. Keep your knee in line with your toes and your back straight. Push back up to the starting position, then repeat on the other side.
5. Dips Dips are an effective exercise for building triceps, chest, and shoulder strength. To perform a dip, place your hands on parallel bars or the edge of a bench, then lower your body down until your arms are at a 90-degree angle. Push back up to the starting position.
6. Plank Planks are a fantastic exercise for building core strength and stability. To perform a plank, start in a push-up position, then lower your body down until your forearms are on the ground. Keep your body in a straight line from your head to your heels and hold for as long as you can.
7. Burpees Burpees are a full-body exercise that target multiple muscle groups at once. To perform a burpee, start in a standing position, then lower your body down into a push-up position. Perform a push-up, then jump your feet back to your hands and stand up. Jump as high as you can, then repeat the movement.
8. Leg Raises Leg raises are a great exercise for building core strength and targeting the lower abs. To perform a leg raise, lie flat on your back with your hands by your sides. Lift your legs up until they’re perpendicular to the ground, then slowly lower them back down. Repeat for as many reps as you can.