Calisthenics facts for kids

Calisthenics are cool exercises that use your own body weight to help you get strong and fit! Imagine doing push-ups, sit-ups, or squats – those are all types of calisthenics. You don't need fancy equipment, just your body and a little space. These exercises help you build strength, power, and balance.

The word "calisthenics" comes from two old Greek words. 'Kallos' means 'beauty,' and 'sthenos' means 'strength.' So, calisthenics is all about building beautiful strength!

These exercises are great for your general health. They are light exercises designed to make you feel good and improve your physical fitness.

What are Calisthenics?

Calisthenics are a type of exercise where you use your own body weight as the main tool. Instead of lifting heavy weights, you lift or move your body. This helps you get stronger and more flexible.

How Do They Work?

When you do a push-up, you are pushing your body weight up and down. When you do a squat, you are lowering and raising your body. These movements make your muscles work hard. Over time, your muscles get stronger and more powerful.

Calisthenics also help with your balance. Many exercises, like lunges or single-leg squats, challenge your stability. This helps you control your body better.

Benefits of Calisthenics

Calisthenics are good for many reasons:

• They build strength: You use your own body weight to make your muscles stronger.
• They improve flexibility: Many movements involve stretching and moving your joints through a full range of motion.
• They boost balance: Exercises often require you to control your body's position.
• They are convenient: You can do them almost anywhere, like at home or in a park. You don't need a gym or special equipment.
• They are good for your heart: When you do many repetitions, your heart rate goes up, which is good for your cardiovascular system.

Common Calisthenics Exercises

There are many different calisthenics exercises. Some are simple, and some are quite challenging.

Upper Body Exercises

• Push-ups: You lie on the floor and push your body up with your arms. This works your chest, shoulders, and triceps.
• Pull-ups: You hang from a bar and pull your body up until your chin is over the bar. This is great for your back and biceps.
• Dips: You use parallel bars or a sturdy chair to lower and raise your body, working your chest, shoulders, and triceps.

Lower Body Exercises

• Squats: You lower your hips as if sitting in a chair, then stand back up. This works your legs and glutes.
• Lunges: You step forward with one leg and lower your body until both knees are bent. This helps strengthen each leg separately.
• Calf Raises: You stand on your toes, then lower your heels. This strengthens your calf muscles.

Core Exercises

• Sit-ups: You lie on your back and lift your upper body towards your knees. This works your abdominal muscles.
• Planks: You hold your body in a straight line, supported by your forearms and toes. This strengthens your entire core.
• Leg Raises: You lie on your back and lift your legs towards the ceiling. This also works your abdominal muscles.

Calisthenics for Everyone

Calisthenics can be done by people of all ages and fitness levels. You can start with easier versions of exercises, like knee push-ups, and then work your way up to harder ones. It's a fun way to stay active and healthy!

Images for kids

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  School children perform sit-ups, a common type of calisthenic, during a school fitness day.

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  Roper's Gymnasium, Philadelphia, circa 1831. Climbing, balancing and gymnastics have been popular forms of calisthenic exercise throughout history and are still practiced in the modern day.

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  A squat exercise. After squatting down, the exerciser stands up again while moving their hands back to their sides.

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  Practicing the wall walk, an exercise for achieving handstands

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  Plank on medicine balls

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  The fireman's carry is a simple co-operative calisthenic exercise which can be used to improve general strength and fitness. Such exercises can also be used to prepare for situations where carrying someone might be required to rescue them, as demonstrated by these US Marines.

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  Park in Osdorp, Amsterdam, NLD where one can practice calisthenics.

See also

In Spanish: Calistenia para niños