5 Calisthenics for Weight Loss

For those who are severely obese, bariatric surgery has been proven to be the most durable weight loss option when compared to diet and exercise alone. However, to maintain long-term healthy weight after surgery, it is strongly encouraged to stay active and to engage in regular physical fitness. Calisthenics for weight loss can be one of the ways to get started on your health journey, and could prove to help save your life.

By participating in these types of strength training exercises, you can lose weight, gain muscle, and avoid having to pay for expensive equipment on your own.

Benefits of calisthenics

Some of the key benefits of engaging in calisthenics for weight loss can not only consist of shedding the extra pounds, but also can involve improving major health issues such as high blood pressure and cholesterol. By choosing at least two days out of the week to focus on strength training for 30 minutes or more, you are allowing your whole body to build more muscle, burn more calories, and improve your overall health. By using your own body weight to train, you can avoid the cost of having to use or buy your own heavy gym equipment.

Basic exercises to try

Calisthenic exercises involve using your whole body. They may also include jumping motions to get the blood pumping. Some basic calisthenics include:

1. Jumping jacks

For this exercise, you will stand up straight with arms down by your side. Without locking the knees, make a light jumping motion with your legs going up and out to about shoulder width. Your arms will do the same movement above your head until they touch. Your whole body should form a large ‘x’ before jumping again and coming back together to the straight up position. Repeat this movement for about 2 minutes for a total of about 3 reps in between other exercises.

2. Pushups

Lying on your stomach, place palms on the floor slightly wider than where your shoulders are, and push up the weight of your body. You should be pushing up onto the front balls of your feet and attempting to align your body. Your back should be as flat as possible, with your bottom tucked in tight before beginning the actual push up movement. After checking your posture, use your arms to slowly lower yourself down to the floor. Once you have gotten your chest as close to the floor as possible, keeping your body aligned, you may push yourself back up into the starting position. Repeat each push up in sets of 10 as many times as you can. Pushups are a great way to workout the entire body, improve core strength, and define muscles in the arms, shoulders, and back.

3. Squats

Stand upright, and about shoulder width apart. Bend slowly as though you are attempting to sit in a chair that is not really there. Make sure not to let your knees go beyond your toes, and bring your hands up to about where your chest is. Begin small with about 10 to 20 reps, and increase the amount of squats as you feel comfortable moving forward. Squats can help you achieve more toned thighs and glutes while sticking to a slow, careful motion.

4. Plank

A plank almost looks like a pushup but requires even less movement. To make this exercise simpler to understand, you may want to start off in the upright pushup position. But instead of pushing down, you will instead place the weight of your body on your forearms. Try to make a 90 degree angle between your forearm and your upper arm connecting at the elbow. Keeping your back properly aligned, hold this position for as long as possible. Rest and repeat. Planks can help strengthen your core, abs, and back when done correctly.

5. Situps

By doing full sit ups, you can improve the strength in your abs and core with a simple movement. By starting in a position you would normally get in to begin a crunch, you will instead use your entire core to pull your body all the way upright. Be sure to keep your feet firmly planted flat on the ground, and keep your tailbone tucked in tightly so that your lower back makes contact with the floor.

Any of these fundamental exercises are easy to do at home, in a gym, or in your office if you have the time and space. By devoting at least 30 minutes twice a week to calisthenic exercises, you can better your chances of losing weight, improving core strength, and building muscle. Implementing these types of exercises into your normal workout routine is a small step to take to improving your overall quality of life. By combining strength training and cardiovascular exercises like running, spinning, or biking, you can more easily attain your overall weight loss goal.

Uncover the real positive changes your body can make, and take a look at our meal prep blog to help you continue on your journey towards a healthier you.