Workout #4: Mastering Calisthenics: Essential Exercises from Push-Ups to Handstands
- themisunderstoodch
- Nov 13
- 3 min read
Calisthenics offers a powerful way to build strength, flexibility, and body control using just your own weight. Whether you are a beginner or looking to refine your skills, mastering basic exercises lays a solid foundation for more advanced moves. This guide covers essential calisthenics exercises including push-ups, various L-sit holds, core workouts, and handstands. Each movement targets key muscle groups and improves overall body awareness.
Push-Ups and More Push-Ups
Push-ups remain the cornerstone of calisthenics training. They engage the chest, shoulders, triceps, and core. Start with standard push-ups focusing on controlled movement and full range of motion. Keep your body in a straight line from head to heels, lower your chest close to the floor, then push back up.
To increase difficulty, try variations such as diamond push-ups, wide-arm push-ups, your thumbs touching push ups, or decline push-ups. These target muscles differently and build endurance. For beginners, knee push-ups or wall push-ups provide a manageable starting point.
Consistency is key. Performing multiple sets of push-ups every other day improves muscle tone and prepares you for more complex exercises.
V Hold for Core Strength
The V hold is a powerful abdominal exercise that challenges your core stability and endurance. Sit on the floor, lift your legs and torso to form a V shape, balancing on your sit bones. Extend your arms forward parallel to the floor. In yoga, they call this pose the boat pose, fun fact!
Hold this position for 15 to 30 seconds, gradually increasing as your strength improves. This exercise strengthens the lower abs, hip flexors, and improves balance.
L-Sit Variations for Traps and Core
The L-sit is a fundamental calisthenics move that develops core strength, shoulder stability, and traps engagement. Begin by sitting on the floor with your legs extended. Place your hands beside your hips and press down to lift your body off the ground, keeping legs straight and parallel to the floor.
Try these variations to challenge yourself further:
L-Sit Hold: Both legs extended, hold as long as possible.
L-Sit Single Leg Hold: Lift one leg while keeping the other extended.
L-Sit Traps Exercise: Focus on engaging traps by slightly shrugging shoulders while holding the L-sit.
These variations improve muscle control and build endurance in the upper body and core.
Tuck Practice for Progression
Tuck holds are a stepping stone toward advanced moves like the L-sit and handstand. Sit with knees bent and pulled toward your chest, hands on the floor beside your hips. Press down to lift your body, balancing on your hands.
Hold this position for 20 to 40 seconds. Tuck practice strengthens the core and prepares your body for more demanding holds.
Single Leg Down Dog to Single Leg Spiderman Abs
This dynamic exercise combines flexibility, balance, and core strength. Start in a downward dog position with hips raised and hands and feet on the floor. Lift one leg high behind you, then bring the same knee toward your elbow, mimicking a Spiderman crawl.
Repeat this movement slowly for 10 to 15 reps per side. It activates the abs, shoulders, and hip flexors while improving mobility.
Handstand Fundamentals
Handstands require strength, balance, and body awareness. Begin practicing against a wall for support. Place your hands shoulder-width apart on the floor, kick up one leg, then the other, resting your heels on the wall.
Focus on keeping your body straight and engaging your core and (specifically your) shoulders. Hold for 10 to 20 seconds, gradually increasing time as you gain confidence and endurance.
Once comfortable, practice freestanding handstands by finding your balance point and using small adjustments with your fingers and wrists.
Frog Pose for Flexibility and Recovery
The frog pose is a deep hip opener that complements calisthenics training by improving flexibility and reducing tightness. Start on all fours, spread your knees wide while keeping your feet in line with your knees. Lower your hips toward the floor and hold the stretch for 30 seconds to 1 minute.
This pose helps release tension in the hips and groin, supporting better movement in exercises like the L-sit and single leg holds.
Building a Routine with These Exercises
Incorporate these exercises into a balanced routine to develop strength, flexibility, and control:
Warm up with dynamic stretches and frog pose.
Perform 3 sets of push-ups with variations.
Practice V hold and L-sit variations for core and traps.
Include tuck holds and single leg down dog to Spiderman abs for progression.
Finish with handstand practice and cool down stretches.
Aim to train 3 to 4 times per week, allowing rest days for recovery. Track your progress by increasing hold times and reps gradually.
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