Calisthenics is an increasingly popular exercise practice. Although it has become known in recent years, it is an ancient form of training. It involves great resistance. In city areas, it is public to see facilities that favor calisthenics.

It is important to note that having professional implements or advanced machines is not necessary. It can be done from home. Body weight is the “number 1 tool” to carry it out.

What is Calisthenics?

It is training in which the body’s weight is used to develop resistance. Its name derives from the Greek kallos (beauty) and Athens (strength). These exercise practices aim to develop agility, flexibility, and strength. Men and women can perform calisthenic exercises. In fact, among the most basic are the famous squats and pull-ups.

What Parts of the Body Does Calisthenics Work?

With this type of sports practice, you have total body control. Of course, there are different routines in which attention is given to the legs or the arms. However, some exercises manage to exert tension in the abs and even help develop the pecs better.

According to the exercise routine, the body can be shaped. You can effort the upper or lower body. The whole body can be performed at the same time.

What are the Benefits of Calisthenic Exercises?

Calisthenics serves to achieve better physical conditioning, which in turn allows you to lose body weight. Of course, it can also perform the opposite effect, increasing muscles. However, it is a bit complex since combining it with other routines and even eating habits are necessary to increase body mass.

The benefits of calisthenic exercises can be perceived in less than a month. These benefits are very broad. Next, we will indicate the most outstanding.

  • Promotes flexibility and elasticity
  • Increases physical resistance
  • Burn fat and help lose weight
  • Promotes postural control
  • Strengthens the joints
  • It helps improve mood, reduces stress
  • body toning
  • Definition of muscle groups
  • It supports the cardiovascular system
  • Prevents heart-related problems
  • Calisthenic exercises for beginners

As with other sports techniques, calisthenics comes in levels according to the resistance of each athlete. We commend execution exercises under the guidance of an expert.

Next, we will indicate what the basic exercises to start in calisthenics are:


Squats are part of cardio exercises. Its benefits are perceived in the lower body: especially toned legs, buttocks, and abs.

Bar Pull-Ups

Pull-ups require great stamina, but you can increase your body mass when you get the technique right. Immediate effects are seen on the back, arms, and biceps. However, it should be noted that you work the entire upper body.

Arm Push-Ups

It is an exercise that works the chest, triceps, and deltoids. In addition, it strengthens the core. Better balance is achieved, and back pain decreases.


Abdominals not only allow you to show off a flat stomach. It also favors the spine and improves posture, among others.

Hip raise. It is part of the calisthenic exercises, where you can work the buttocks, abdomen, legs, and even the back.

Is there a Risk of Injury Practicing Calisthenics?

It is likely to injure yourself when executing calisthenics. In reality, any form of bodily movement can contribute to an injury. For this reason, it is of the utmost importance to document yourself well before carrying out sports practices. Moreover, it is advisable to enlist the help of a training professional.