#WellnessWednesday- Core Calisthenics

Many of us live an active lifestyle, however the need to obtain a gym membership to achieve our fitness goals can be the excuse that prevents us from reaching our potential. What if I told you that you still could experience an effective workout without hefty workout machines or expensive gym memberships?

Body weight workout routines have been gaining popularity from those who are short on time. Formally known as Calisthenics, this practice engages specific muscles, merely using your own body weight as resistance. It improves muscle strength, stamina, and flexibility and applies to every muscle in your body. Relying on yourself to gauge the difficulty, you have the freedom to modify each workout.

Whether a modification minimizes effort or increases the intensity, appropriate adjustments make these workouts costumed to you thus, optimizing effectiveness.

Depending on your goals, there are infinite ways to get those muscles engaged.  For lower body exercises, the popular go-tos are squats, jump squats, lunges, and skaters. These exercises elicit an eccentric contraction, hitting your glutes, hamstrings, and quads with a one-two punch as they lengthen while contract the muscles.

To get the most out of your workouts, engage larger muscle groups and as many muscle groups at a time.  This facilitates the greatest muscle development and gets your metabolism revved up.

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wall-sit

ALL IN GOOD FORM

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Plank

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Mountain Climber

Planks, mountain climbers, wall sits, supermans and lower leg lifts are just a few of the calisthenics that are geared towards working the whole body using only one move.

While performing the plank and mountain climbers, the whole body should be engaged, especially the core. Starting in prone position, your shoulders and hands are inline with each other and arms are extended supporting your upper body. The tendency is to let the lower back dip down and lose the activation of your core which will sacrifice your form.

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Superman

Supermans utilize the entire body as you pull your chest and legs off the ground.  As you Stabilize yourself with an isometric hold from your core, the opposing muscles of your lower back are engaged as well, attacking your core.

Walls sits are the epitome of isometric holds, as you’re working abs, hamstrings, quads, glutes with a steady contraction, letting that burn sink in.

Feature photo courtesy of: rebloggy.com

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