WHat Exercises Count as Calisthenics?

Calisthenics are ideal exercises for many individuals who are looking to become more physically active because most calisthenics can be done with no equipment. Plus, calisthenics offer the additional benefit of strengthening multiple muscle groups at once through the use of one's own body weight. 

Several calisthenics exercises that are great for beginners are plank variations, reverse table pose, and shoulder supported bridge pose. Each of these exercises are beneficial to start with because one can modify the exercises to become more difficult over time and thus, grow along with one's progress. As an added benefit, all of the above exercises strengthen one’s core muscles.​

Let's look at some examples:

Forearm Plank

Full Plank

Reverse Plank

Side Plank

Reverse Table Pose

Beginners should primarily focus on form initially and with practice begin to challenge oneself to increase the length of time each pose is held. Holding a pose for 10-20 seconds is great to start, aiming for 3 repetitions. ​

Modified Side Plank

Alternatively, poses can be modified to be more beginner friendly. For example, the full, forearm, or side plank poses can all be modified by balancing on one’s knees instead of one’s toes.​

Whereas, to increase the difficulty of reverse plank, reverse table pose, or shoulder supported bridge pose one can lift one's leg during, which will require greater balance and core strength, and therefore acts an advanced modification. When one has mastered balance and core strength, then a full bridge pose can be done as a further challenge. ​

Reverse Table Pose w/ Leg Lift

Shoulder Supported Bridge w/ Leg Lift

Bridge Pose

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