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This is an aerobic workout composed of easy, rhythmic exercises that will work your whole body. This exercise is called Calisthenics. You only need a few props for the exercises that you can find at home. You can get your body in shape without going to the gym.
Calisthenics – home workout
The workout is perfectly tailored to women who don’t have time to exercise at a fitness center to strengthen their whole body.
The routine starts with easy exercises that then increase in intensity. You need to warm up before starting. Repeat the workout 2-3x weekly.
Abs
This workout will give you a slim waist. Repeat the exercise 15x for each leg.
If the first exercise is uncomfortable for you, try the following one, which also targets the abdominal muscles.
Cross your legs in the air and keep your hands on your chest. Lift your shoulder blades from the floor. Repeat 10 – 15x.
Lying on the floor, place your feet on the floor. Lift your legs into the air and raise your glutes higher and higher. Be careful. 10-15 repetitions.
The last exercise for the abs is the plank. Turn onto your belly and keep your body in a straight position on your hands and feet. Try to hold for 30 seconds and gradually increase the time.
Thighs and glutes
Place your foot on a chair and do several squats with each leg.
Next try classic squats. Place your feet shoulder-width apart. Keep your back straight. The deeper you squat, the more challenging it will be. Repeat 10-20x.
Get into a starting position as if for a run and place your hands on the ground. Then support your body on one leg and extend your arms to the sides. Repeat the exercise 15x for each leg.
Then perform a deep squat and then jump. Do 20 jumps.
Arms
Use two chairs and a bar that you secure on the chairs. Then lie under the bar and pull your body up 10x.
A lateral movement from a seated position. You pull your body upward. During the exercise be supported by one hand with both legs together, as shown in the picture.
Legs
Ideally use this exercise to tone your hips and legs. The basic idea is to stand on one leg and kick the other leg out to the side.
Next get into an all-fours position. Place the leg extended next to you and then lift it with a controlled sweeping motion. Repeat 15x for each leg.
For this exercise, keep your back under control and do not arch it. Kneel and at the same time jump your legs back into a plank position. Then bring your legs back together and repeat 20x.
Back
Stretching and strengthening the back is an important part of this workout. Lie on your stomach and extend your arms and legs straight. Then simultaneously lift your legs and arms. Hold the extended position for half a minute and take a break. Repeat the exercise 8x.
For better body coordination, you need to train, and the bridge position will help with that. Lie on your back and bend your knees. Place your hands beside your ears and lift your body upward.
