Alaya F tries a calisthenic workout; fitness expert shares how you can do it at home safely

Alaya F has been going viral for her dedication to fitness and unique tendency to experiment with various kinds of exercises at home. Recently, she caught the public’s attention with Swiss ball step-ups and now she’s back with another reel documenting herself trying out a callisthenic workout. Giving spiderwoman a run for her money, the Srikanth actress mentioned in her Instagram caption, “AF was trying new atrangi things, AF got stuck 🤣”

 

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Indianexpress.com spoke to Arun Blm, cluster format head of strength and conditioning at Cult Fit, Mumbai and Pune to understand how to safely perform this exercise and what key considerations to keep in mind.

In the video, Alaya can be seen performing a calisthenic workout, hanging from a pull-up bar attached to the wall. Arun explained that this type of exercise falls under strength training, helping to tone muscles, improve flexibility, boost heart health, and enhance balance and coordination.

“You don’t need any extra equipment besides the bar to hang from, so this exercise can be attempted by people at both beginner and advanced levels. However, it’s crucial to have proper guidance from a trainer or expert,” Arun said.

He also pointed out that men and women have differing levels of upper body strength, which should be considered if you want to try this exercise.

Arun warned that this exercise can put you at risk of joint injuries, particularly to the elbows, shoulders, knees, and back. “Warm-ups are essential to prevent these injuries. Staying hydrated before starting calisthenics can also help,” he said. “Always warm up from head to toe, and toe to head, and work your shoulders, arms, elbows and back to mitigate such risks.”

According to him, our body has its own way of signaling when we are in too much pain. According to Arun, if you feel like you’re stretching yourself too much, or your heart rate has increased a lot, you should take it easy and put a pause.

“If you have joint injuries, arthritis or cardiovascular diseases, do not try this exercise,” said Arun.

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