Calisthenic Exercises

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Best 11 Calisthenic Exercises

by Valerie Zeller Valerie Zeller

Windmill
Windmill
Windmill

Windmill

Windmill is a bodyweight exercise that works your abs, hamstrings, deltoids, wrist flexors, front deltoids and side deltoids and is a great easy move. When done correctly, it can effectively target your arms, core, legs, lower body, shoulders, upper body, upper legs and waist. It requires no equipment to do.

Reverse Crunches
Reverse Crunches
Reverse Crunches

Reverse Crunch

Reverse Crunches are a bodyweight exercise that works your abs and quadriceps and are a great basic move. When done correctly, they can effectively target your core, hips, legs, lower body, upper legs and waist. They require no equipment to do.

Sphinx Pose
Sphinx Pose
Sphinx Pose

Sphinx Pose

Sphinx Pose is a beginning backbend in yoga that helps open the chest, lungs and lower back. The exercise also strengthens the spine and buttocks and lengthens the abdominal muscles.

How to do Sphinx Pose

  • Start out by lying prone on the ground or a mat with your hands and forearms squarely on the surface.

  • Pressing your pelvis against the ground, stretch your upper body up to the roof, keeping onto this role for a couple seconds before falling back to the starting spot.

  • Perform this posture for a couple minutes to be able to extend out the legs.

Bodyweight Squat
Bodyweight Squat

Bodyweight Squat

Squats are designed to build strength using gravity as resistance. This exercise engages your quads, glutes and core, particularly building strength in the legs. Squats can be made more difficult by performing them with weights, either held close to the chest, by your sides or resting on your shoulders or back.

How to do Bodyweight Squat

  • Walk as straight as you can with your feet shoulder-width apart, toes gently pointing outward. Holding arms in front of you at shoulder height to help preserve equilibrium.

  • Fall your knees and lean back so your legs are parallel with the surface. Stop, then accelerate through the heels and raise body upwards back to the starting point, gripping the glutes at the peak of the step.

5. Plank

Plank
Plank
Plank

Plank

The plank is an isometric exercise that strengthens the entire torso, particularly the core. A standard plank is a simple and essential exercise for any fitness regimen, but correct alignment and positioning is critical for maximizing its benefits.

How to do Plank

  • Start out by sitting on all fours and aligning your hands right below your shoulders holding your knees under your thighs.

  • Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight

  • Keep this place for around 30 seconds to a minute.

  • Free, move back to the starting point and repeat for as many occasions as you would like to complete this exercise.

Leg Lift
Leg Lift

Leg Lift

Leg Lift is a bodyweight exercise that works your abs, quadriceps, glutes and hip flexors and is a great basic move. When done correctly, it can effectively target your buttocks, core, hips, legs, lower body, thighs, upper legs and waist. It requires no equipment to do.

How to do Leg Lift

  • The leg raise routine is a perfect activity to extend and improve the glute and hamstring muscles.

  • Begin off by use a post or tall weight bench for support stand straight with your abs pulled in.

  • Raise one leg out of the ground and stretch it behind you when balancing and stabilizing on the other hip.

  • Slowly drop the leg and lift it again when flexing the glutes.

  • Repeat on the other side.

Standing Hip Flexor Stretch
Standing Hip Flexor Stretch

Standing Hip Flexor Stretch

Standing Hip Flexor Stretch is a bodyweight exercise that works your quadriceps and hip flexors and is a great basic move. When done correctly, it can effectively target your . It requires no equipment to do.

How to do Standing Hip Flexor Stretch

  • Start out standing up straight with your spine upright with your left foot in front of the other.

  • Bend slightly at both knees and raise the back foot up from the concrete.

  • Move your weight forward and aim your body in a lunge stance using your front foot as the stabilizer with your back foot already bent to the floor and stretched out.

  • Keep this place for 15 to 30 seconds then return back to the top.

  • Continue for however many reps, sets for however long you wish.

Lying Hip Flexor
Lying Hip Flexor

Lying Hip Flexor

Lying Hip Flexor is a bodyweight exercise that works your and is a great basic move. When done correctly, it can effectively target your . It requires no equipment to do.

How to do Lying Hip Flexor

  • Start off by lying on the floor with your hips and legs stacked upon each other.

  • Take the foot on the upper leg and stretch out such that the heel looks like it is about to hit the glutes and pinch.

  • Keep this stretch for 15 to 30 seconds and replicate on the opposite side and hip.

Bird Dog
Bird Dog
Bird Dog

Bird Dog

Bird Dog is a bodyweight exercise that works your spinal erectors, lower abs, upper abs and transverse abs and is a great moderate move. When done correctly, it can effectively target your buttocks, core, legs, lower back, lower body and waist. It requires no equipment to do.

Mountain Climbers
Mountain Climbers
Mountain Climbers

Mountain Climber

The Mountain Climber is a bodyweight exercise that serve as a great full-body workout. This plyometric plank movement does it all: increases core strength, defines the shoulders, chest and upper back, works the quads and glutes -- all while raising the heart rate.

How to do Mountain Climbers

  • Begin in the push-up position with your arms fully straight and immediately under your knees. Your body will shape a straight line from your neck to your knees.

  • Squeeze your stomach, raise one foot off the floor and pull your leg back into your chest while holding your body in as clear of a line as possible. Adjust to the beginning point and perform the action on the opposite hip.

Standing Hamstring Stretch
Standing Hamstring Stretch
Standing Hamstring Stretch

Standing Hamstring Stretch

Standing Hamstring Stretch is a bodyweight exercise that works your abs, calves and hamstrings and is a great basic move. When done correctly, it can effectively target your core, legs, lower body, lower legs, upper legs and waist. It requires no equipment to do.

How to do Standing Hamstring Stretch

  • Begin by standing straight up with your arms on your chest with one knee stretched out on your foot on either an exercise ball or table.

  • Take your hands and then press back on your inner thighs sensing a stretch and keep for around 15 to 30 seconds.

  • release the strain and then stretch the hamstring by pressing your feet into the bench or exercise ball and stay for 15 to 30 seconds.

  • Go back to the starting point and repeat with opposite side.

Looking for more?

Check out these 853 exercises which target your legs, lower body, upper legs, core and waist. Most of them require either no equipment or mat or exercise ball and you can do them either at gym or at home or outdoor.

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Frequently Asked Questions

How many calisthenic exercises are there?

Now we have 853 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work abs, quadriceps, hamstrings, deltoids and glutes.

Where can one do these exercises?

You can do most of these exercises either at gym or at home or outdoor.