Best 11 Calisthenic Exercises

by Valerie Zeller

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.

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.

Plank

5. 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.

Mountain Climbers

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.