When done correctly, calisthenics combines beauty with mastery of the body and strength. Thus, we set out to cover some incredibly looking and doable calisthenics skills that can be accomplished with a bit of commitment. Every skill is explained in a progression of steps so all the beginners who are looking to add a bit of creativity to their workout routines will have plenty of ideas to get them going. So, let's jump right in!
🐸 The Frog Stand
To begin with, squat down with your feet close to each other.
Next, place your hands on the ground a little ahead of you. Your elbows should be bent at shoulder level and pointing outwards.
Now place your elbows inside your knees.
Shift your weight forward, tilting your body, until most of your weight is on the palms of your hands.
When you feel that you will not fall over, lift your feet off the ground, and find your balance.
Work on this at home, and you will pleasantly surprise your friends soon.
🐅 Tiger Bend Push-Up
The Tiger Bend Push-Up is a variation of the push-up that is next on the list. It will certainly leave your friends impressed with your muscle prowess.
To start, place your hands wider than shoulder level and assume the classic push up stance.
While keeping your elbows locked, lower your chest to the floor like in a normal push-up.
Now instead of pushing up, pull your legs back and slide your elbows down to the ground.
Then, use that power to bring your body back into a bent elbow position and then push up.
When you finally master this, your friends will assume you have been putting in the hours in the gym for years.
📏 The L-Sit
The L-Sit is mainly used to strengthen the abdominal muscles as well as the core muscles. You can do this exercise with two chairs:
You need to place one chair on each side of you, standing in between them, then grasp the edges using your hands.
As you push down through your palms, try to elevate your body of the ground.
Straighten your legs and keep them in an L position.
If you find the exercise too difficult, you can start by extending one leg or ducking a leg toward you.
Just like that, with some practice, you will be able to effortlessly hold this position.
🧘 The Headstand
The Headstand is an exercise that is especially useful for enhancing full body control. Here’s the step-by-step process on how to achieve it:
Assume position like you are going to pray and place your arms on the elbows bent on the ground.
Place your head in front of your hands in a triangular form.
Walk forward as you lift up your hips.
Gradually get out of the tuck position by using your hands to help until your legs are straight, or however comfortable you feel.
If you drop, don’t worry, just roll over to soften the impact.
🦵 The Pistol Squat
This exercise works on strength in the legs, balance, and mobility. Here’s how to perform a Pistol Squat:
Try doing a single leg stand with one leg extended out in front of you.
Now, gradually lower your body as though you are attempting to sit on a chair.
Make sure that your bent leg tries to attain a position parallel to the ground.
If the exercise is too tough, use an elevated place for your extended leg.
Always make sure to alternate legs while practicing this step to avoid leg imbalances.
🤸 The Handstand
While a handstand may seem difficult, in reality, it is something everyone can achieve given the right practice. Here is how you can get started with handstands:
Start by placing your hands on the ground at shoulder width.
Begin by kicking one leg, then the second into the air while maintaining your balance.
If you find yourself arching your back, do not worry as that is common in the beginning stages.
Regular practice will help you develop strength and balance.
Remember, the more you practice, the better you shall become!
🦇 Skin the Cat
Not only is this an impressive skill, but it is also a fun way to show off to others while getting a great upper body workout. Start by:
- Gripping a pull-up bar with arms fully stretched.
- Extend your arms and pull your legs towards you while twisting your body until your feet are below the bar.
- Keep rotating until your legs are straight.
- Reverse the movement to return to the starting position.
It’s as if you’re a bat hanging upside down!
🔄 The Pull-Over
The Pull-Over is a fantastic exercise for the upper body and a great way to access the bar without a muscle up.
Hang from the bar with an overhand grip.
Use momentum to swing your legs while lifting the upper body parallel to the ground.
As you are swinging your legs over, pull your upper body towards the bar.
Finish the rotation until you find yourself in a muscle up position.
If you’re having trouble, it is definitely easier with a lower bar, so give that a try first!
🪡 The Needle
This routine demonstrates flexibility and control, using the skills learned from previous moves:
First, hang from the bar completely straight with arms above your head.
Then, switch to the bat position like in Skin the Cat.
Next, pull yourself up while tucking your legs behind the bar.
Lastly, turn until you are sitting on the bar.
With practice, this can be achieved, even if it seems challenging at first!
🌪️ The Pole Flag
Prepare yourself to defy gravity while using the Pole Flag. Here’s how you can get everyone’s attention:
Grip a pole with one hand at shoulder level and another hand positioned behind your back.
Pull your legs together while reclining your body backwards.
The goal is to present your muscles which matter!
The best part is that achieving this does not require years of training so don't fret!
🪄 The Clutch Flag
Looking to get your friends talking? This is how you can do it:
Get a pole and grab on to the edges above and below you with both your hands.
Now lean forward and lift your legs while keeping them tucked in for now.
Once you have mastered the technique, improve by extending your legs out to help achieve a more horizontal position.
As a warning, be careful; some people may think you are a pole dancer!
🤸♂️ The Bent Arm Handstand
This skill is amazing and helps in strength building when practiced using parallel bars:
Place your arms on the bars and stand between them.
Bend your arms while you lean forward, and allow your feet to come off the ground.
Start with your legs bent, then lift them straight up into the air.
If you consistently practice, you will be the new celebrity of the park!
💪 The Elbow Lever
This task appears difficult but achievable. Let's break it down:
Begin by placing both palms hierarchically on a stable surface, keeping them shoulder-width apart.
Next, pull both of your legs closer to your torso while leaning your upper body forward.
After getting comfortable with the torso positioned in lean forward, lift your legs off the ground.
Start practicing the lean while holding your legs in a tucked position. When you feel comfortable, extend your legs to the side.
Practice this mobility skill until you achieve balance.
✋ The One Arm Elbow Lever
For the final test, challenge yourself to do a One Arm Elbow Lever:
From this position, keep one arm pressed firmly to the floor and extend the other one to the anterior frontline for balance.
Finding your center of balance can be difficult.
But with time, you’ll achieve the jaw dropping results you have always wanted.
It's important to remember that only steady practice will help you achieve what you want.
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