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MotivateU's Blog


WHat Exercises Count as Calisthenics?

8/5/2022

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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:
Picture of a female MotivateU fitness instructor completing a forearm plank pose outside on a brown wood deck with beige shingles in the background.
Forearm Plank
Picture of a female MotivateU fitness instructor completing a full plank under a window sill on a carpet, she is smiling and looking at the camera.
Full Plank
Picture of a female MotivateU fitness instructor completing a reserve plank pose, she is smiling and looking forward, under a windowsill and on a carpet.
Reverse Plank
Picture of a female MotivateU fitness instructor completing a side plank looking forward and facing the camera smiling with a white door and bookshelf behind her.
Side Plank
Picture of a female MotivateU fitness instructor completing a reverse table pose outside on a brown wood deck with beige shingles behind her, looking forward smiling.
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. ​
Picture of a female MotivateU fitness instructor completing a modified side plank pose on a carpet with a white closet door and brown bookshelf behind her, she is looking at the camera smiling.
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. ​
Picture of a female MotivateU fitness instructor completing a reverse table pose with a leg lift on a wooden floor with a sunlit window behind her, she is looking straight in front of her.
Reverse Table Pose w/ Leg Lift
Picture of a female MotivateU fitness instructor completing a shoulder supported bridge with leg lift on a wooden floor, with white walls behind her, she is looking up at the ceiling.
Shoulder Supported Bridge w/ Leg Lift
Picture of a female MotivateU fitness instructor completing a bridge pose on a brown wooden deck with beige shingles behind her, the end of her ponytail is lightly resting on the deck.
Bridge Pose

​If you have a question or comment please leave it below and someone from the MotivateU team will be sure to get back to you!

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