How to start Calisthenics (Step By - Step Guide)

Squats : Squats is a strength exercise which works multiple muscle groups across multiple joints including the calf muscles. Squats work your calves as a secondary muscle, but you will not get an intense calf workout from squats due to which you should try other calves exercises but that doesn't mean that they are't helpful because the gastrocnemius muscle group acts as a stabilizer during a squat. To perform the Squats follow the following steps:

1. 1) Start with your legs just about shoulder-width apart and lift your arms in front of you for increased balance.
2. 2) Make sure your back is absolutely straight instead of it being arched inwards or outwards. Throughout the movement your neck and back should be in one line.
3. 3) Begin the lowering phase by pushing your hips back as though you are sitting on an imaginary chair your hips and thighs must be parallel to the floor. After that get back to the starting position while maintaining the form.

Pike pushups : The Pike push-up is a press up variation which lays more emphasis on shoulder than the ordinary push-ups. By mastering Pike push-up is like a getting a step ahead on your way to performing a frogstand or a handstand. While it works on shoulders, arms, back and core it also helps you tone and strengthen your entire upper body. To do Pike pushups follow the following steps:

1. 1) To perform a pike pushup start with a standard pushup form.
2. 2) After getting in a pushup form you need to walk your hands backwards towards the feet until. You can stop moving your hands towards your feet when you feel like your body has formed the shape of an upside down "V".
3. 3) Now in the same position start to bend your elbow and lower your upper body towards the ground. Your elbow is supposed to bend around 45°. Now just repeat the process and perform the desired no. of repetitions. Make sure to keep your legs straight throughout the exercise.

Burpees : Despite the funny name, and not being as well-known as pushups or squats, burpees are a challenging exercise that works many of the major muscle groups in your body. Burpees is a great exercise which not only helps you burn more calories as compared to the other bodyweight exercises but also improves the cholesterol levels and blood flow. To do Burpees follow the following steps:

1. 1) Firstly stand in a standing position with your feet shoulder width apart. Now begin the next phase by lowering your body from a standing position to a squatting one with your hands on floor.
2. 2) After that kick your feet back so that you are in a pushup position afterwards start lowering your your body towards the ground to do a pushup and complete the pushup by lifting your chest up.
3. 3) Immediately after getting up from the pushup position jump as high as you can with your hands raised. Sync your movements together and repeat the previous steps. Fot this exercise 7 sets of 10-15 repetitions with a 30 second break between each set are ideal.

Plank : The plank (also called abdominal bridge) is an isometric abdominal and core strength exercise. Not only it helps you strengthen your core but it also helps you stabilize and balance your body throughout the day. To perform a Plank follow the following steps:

1. 1) Start with a standard pushup form with your forearms on the floor and elbows aligned below shoulders having your arms parallel to your body at about shoulder width.
2. 2) If you find it difficult to keep your palms flat then you may clasp your hands together. Now engage your core muscles drawing your navel towards your spine. While keeping your body in a straight line from ears to toe.
3. 3) Maintain the hold for 20-30 seconds for starters then you may work your way up 60 seconds. 2-3 sets of 10 repetitions each with 10 second break between them are ideal for this exercise.

Chinups : It is a variation of the classic pull-ups. By performing chin-ups, the underhand position demands Supination, which helps you engage the biceps more than in a pull-up. Which helps you grow your biceps significantly. Whatever you do, don’t get in the habit of doing half reps and chasing numbers. Instead of being fixated on numbers, get fixated on form. To perform Chin-ups follow the following steps:

1. 1) To perform a chin-up grab a pull up bar. Your palms should be facing you.
2. 2) Your arms should be shoulder width apart. Also engage your core and upper body throughout the movement.
3. 3) One thing you should avoid while performing chin-ups is to try to create momentum with your lower body to get yourself up. Otherwise you are gonna lower the pressure laid on your back and arms.
4. 4) A chin-up can be performed by getting your chin over the bar at the top, and then lowering until your arms are straight. While performing chin-ups you need to make sure to keep your toes point downwards and keep your legs together.