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Calisthenics: A new way to acquire the perfect body without going to the gym

Neeraj Ankam
1.63K   //    05 Jan 2015, 03:50 IST

Ever craved for a body of Adonis but didn't know how to acquire it without marking your presence in the gym?

For all those individuals who've always wanted to flaunt their body but are lazy enough to stay away from the gym, here is the new workout method which has become the fashion: Calisthenics!

These are the exercises that involve hitting the various muscle parts in the body without using apparatus! They are intended to increase body strength and flexibility with movements such as bending, jumping, swinging, twisting or kicking, using only one's body weight for resistance. When performed vigorously and with variety, Calisthenics can benefit both muscular and cardiovascular fitness in addition to improving psychomotor skills such as balance, agility and coordination.

It necessitates exercises such as lunges, push-ups, pull-ups, sit-ups and planks etc. The icing on the cake is that you have flexibility and that means no muscle cramps and catches. What more, flexing your muscles and impressing the girl next door wouldn't be painful!

Chest Exercises:

Push-ups (Show your confidence with a pumped up chest)


Elevated push-ups (Elevation can be obtained by using a cot, chair or a bench)

Elevated Pushups

Back Exercises and Biceps:

Chin-ups (Edge of the wall could be used for grip. Get a perfect V shaped back and massive blocks of mass (biceps) which could make you  centre of attraction in the party)


Legs Exercises:

Squats (For girls, who wouldn’t want the sculpted butt of the most envied girl on Instagram (Jen Selter) and for Men, you don’t need an Ass and that explains the need to tone it)


Lunges (You envy footballers for their quadriceps? Include this in your fitness workout and get there)


Triceps Exercises:

Bench Dips


Diamond Dips

Diamond Dips

Abdominal Exercises:

Crunches, Mountain Run, Planks, Leg Raises (Strain those flat-abs and get those Abs)

Ab Crunches
Leg Raises

Calisthenics is the one shot that gives you two birds: Brawn and Flexibility!