How to Do a Basic Calisthenics Exercise

Calisthenic exercises are those that don't need any equipment. Instead, you use your own bodyweight to provide the resistance you need to build strength and endurance. There's no reason why you can't start a calisthenics routine right now. Here's how.

Instructions

1

Dress in loose, comfortable clothing that will allow you to move freely. You may be lifting your knees to your chest, bending over to touch your toes or lying on the floor with your feet in the air. A roomy pair of jeans is fine, but a skirt of any kind won't be.

2

Decide whether you need shoes. Shoes provide stability, add a little weight to leg exercises, and are definitely needed if you're performing calisthenics outdoors, but you may opt to go barefoot if you want to strengthen your feet or work on your balance.

3

Find a space. Ideally, you want to be able to take eight steps in any direction, but you can adapt exercises to a smaller space if necessary. You definitely should be able to lie down without bumping into walls or furniture.

4

Turn on the music. Something with a good beat will help you develop a rhythm, but it isn't necessary. Any music you enjoy will help the time pass more quickly--and you may hardly notice how hard you're working.

5

Perform each exercise in sets of six, eight, 10 or 12 repetitions. Rest for a few seconds and perform another set. Keep track of how many sets you're able to do and try to increase every week.

6

Work until it burns. As the muscles you're working use up their energy stores, you will start to feel a burning sensation. It's at this point that you start to make gains, but stop the exercise after the next set, before the burning sensation becomes an overuse injury.

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Calisthenic exercises are those that don't need any equipment. Instead, you use your own bodyweight to provide the resistance you need to build strength and endurance. There's no reason why you can't start a calisthenics routine right now. Here's how.

Instructions

1

Dress in loose, comfortable clothing that will allow you to move freely.

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. You may be lifting your knees to your chest, bending over to touch your toes or lying on the floor with your feet in the air. A roomy pair of jeans is fine, but a skirt of any kind won't be.
2

Decide whether you need shoes. Shoes provide stability, add a little weight to leg exercises, and are definitely needed if you're performing calisthenics outdoors, but you may opt to go barefoot if you want to strengthen your feet or work on your balance.

3

Find a space. Ideally, you want to be able to take eight steps in any direction, but you can adapt exercises to a smaller space if necessary. You definitely should be able to lie down without bumping into walls or furniture.

4

Turn on the music. Something with a good beat will help you develop a rhythm, but it isn't necessary. Any music you enjoy will help the time pass more quickly--and you may hardly notice how hard you're working.

5

Perform each exercise in sets of six, eight, 10 or 12 repetitions. Rest for a few seconds and perform another set. Keep track of how many sets you're able to do and try to increase every week.

6

Work until it burns. As the muscles you're working use up their energy stores, you will start to feel a burning sensation. It's at this point that you start to make gains, but stop the exercise after the next set, before the burning sensation becomes an overuse injury.