Feeling Exhausted from Sitting Too Long? These 5 Calisthenics Exercises Will Get You Active

Calisthenics, a term reminiscent of 1950s school gym classes filled with jumping jacks, may sound outdated. However, these exercises remain popular, and many people still incorporate them into their routines.

Calisthenics involves rhythmic movements that require no equipment, such as situps, pushups, squats, and jumping jacks. In modern terms, it’s a form of resistance training that leverages your body weight. Instead of relying on dumbbells for bicep curls or chest flies, simple pushups can achieve similar results.

Calisthenics not only enhances strength but also improves flexibility, agility, balance, and coordination. When executed correctly, they can even boost aerobic fitness. By selecting the right exercises, you can engage nearly every muscle group. These are just a few of the many advantages.

Calisthenics is cost-free and doesn’t require a gym membership. You can practice these exercises anywhere—hotel rooms, parks, or even at grandma’s house. The routines are practical, as the movements often mirror everyday actions. For instance, mastering squats can make tasks like picking up laundry or lifting a toddler much easier.

"Many calisthenic exercises focus on muscle groups that help alleviate lower back pain," explains Andrew Schupp, owner of Schupp Chiropractic and Sports Injuries. This is a significant benefit, especially for those dealing with chronic back issues.

Some assume calisthenics has limitations, believing that lifting heavier weights is necessary for building muscle mass. However, this isn’t entirely true. While leg muscle growth may be limited with bodyweight exercises, calisthenics can be intensified to build muscle in other areas. For example, if pushups become too easy, try adding resistance or explosive movements like clapping between reps.

Calisthenics is also gentler on the body. Unlike gym workouts, where improper weight selection or machine use can strain your body, calisthenics encourages better form and reduces the risk of injury.

Which exercises are the most effective? Choose a variety that focuses on key body areas—back, chest, shoulders, arms, legs, and core—though many calisthenics engage multiple muscle groups at once. You can perform these exercises three times a week or split them into upper and lower-body sessions. Focus on proper form rather than the number of repetitions, and always engage your core during each movement. Here are five excellent exercises to kickstart your routine.

1. Planks

Planks are excellent for strengthening your core, targeting muscles from your chest to your glutes. They are often considered more effective than situps and crunches, which can strain your back and neck and only work a limited portion of your abdominal muscles.

To execute a plank, start by lying face down and lifting yourself onto your toes and forearms. Begin from a kneeling position for ease. Position your elbows directly under your shoulders, keeping your forearms flat on the ground. Maintain this posture for 60 seconds, ensuring your hips are level—neither raised nor sagging. Engage your core by pulling your belly button toward your spine. If 60 seconds is too challenging, start with 30 or 15 seconds and gradually increase. Aim for three to four sets initially.

To increase the difficulty, extend your plank duration or try lifting your right arm and left leg simultaneously while holding the position. Hold for a few seconds, then switch to the opposite arm and leg. Another variation is the high plank, where you balance on your toes and palms with arms fully extended, shifting the weight from your forearms to your hands.

2. Pushups

Pushups target muscles in your chest, back, shoulders, arms, and core. Begin in a full plank position, balancing on your hands and toes. Maintain a flat back and engage your core. Position your hands shoulder-width apart, with elbows at a 45-degree angle. Lower your body by bending your arms, then push yourself back up.

If this proves too challenging, perform pushups on your knees instead of your toes, keeping your feet pointing upward. Alternatively, try wall pushups. To increase difficulty, attempt one-arm pushups.

Start with one set of 10-15 repetitions and gradually increase.

3. Squats

Squats primarily engage the quadriceps, the large muscle group on the front of your thighs, as well as your glutes. To perform them correctly, stand upright with feet shoulder-width apart. Slowly lower your body, pushing your hips back as though sitting in a chair. Keep your core tight, chest lifted, and knees aligned over your feet.

Once your thighs are parallel to the floor, pause briefly, then push through your heels to return to the starting position. If you struggle with form, use a chair to guide your movement, allowing your hips to hover just above it.

Perform three sets of 10-15 repetitions.

To increase the challenge, hold a weight against your chest or a dumbbell on each shoulder. Alternatively, attempt single-leg squats, also known as pistol squats.

4. Lunges

Lunges are highly effective for strengthening the lower body, targeting the hamstrings, glutes, calves, and quadriceps.

To perform a lunge, stand upright and step forward with one foot, bending the front knee to a 90-degree angle while keeping it aligned over your toes. The back leg should remain parallel to the floor. Return to the starting position and repeat on the opposite side.

Increase the challenge of this exercise by incorporating jumps into each lunge, eliminating pauses between reps. Alternatively, use a weighted vest or try reverse lunges, stepping backward instead of forward.

Complete three sets of 15 repetitions for each leg.

5. Bridges

Many individuals face challenges with lower-back pain. Bridges are highly effective for enhancing back health, while also strengthening the hip muscles, glutes, and hamstrings.

Lie flat on your back with feet planted on the ground, knees bent, and arms resting at your sides. Gradually lift your hips by engaging your glutes and hamstrings, stopping when your back and thighs align in a straight line. Hold for three to five seconds, then lower your hips back down. For added difficulty, try single-leg bridges.

Perform three sets of 10-15 repetitions.