Hey there! So, you’re thinking about starting calisthenics? Good choice! Whether you’re tired of the gym, want to workout at home, or just want to switch things up, calisthenics is perfect for building strength with nothing but your body weight. The best part? You don’t need any fancy equipment, and you can do it anywhere!
If you’re a beginner, here’s a list of the top calisthenics exercises to kick things off. Let’s dive in!
1. Push-Ups
You probably know this one, right? Push-ups are the go-to for working your chest, shoulders, triceps, and even your core. If regular push-ups feel tough, no worries! You can start with knee push-ups or incline push-ups (by placing your hands on a raised surface like a bench or table).
How to do it:
- Hands slightly wider than shoulder-width apart.
- Keep your body in a straight line from head to toe.
- Lower yourself until your chest almost touches the ground, then push back up.
2. Bodyweight Squats
Squats are amazing for working your legs and glutes. You’ll feel the burn, but it’s so worth it! Plus, they help improve your balance and mobility.
How to do it:
- Stand with feet shoulder-width apart.
- Lower yourself down as if sitting in a chair, keeping your chest up and knees behind your toes.
- Push through your heels to stand back up.
3. Plank
Want to fire up your core? The plank is where it’s at! It’s a simple move but boy, does it work. You’ll feel this in your abs, back, and shoulders.
How to do it:
- Get into a push-up position but rest on your forearms.
- Keep your body in a straight line and hold the position.
- Try to hold it for 20-30 seconds at first, then work your way up as you get stronger.
4. Lunges
Lunges target your legs, glutes, and even your core. They’re also great for improving stability and balance.
How to do it:
- Step forward with one foot and lower your hips until both knees are bent at about 90 degrees.
- Push off the front foot to return to the starting position, and repeat with the other leg.
5. Pull-Ups (or Assisted Pull-Ups)
Pull-ups might be one of the toughest bodyweight exercises, but they’re fantastic for building upper body strength, especially in your back and biceps. If you can’t do a full pull-up yet (which is totally normal for beginners), try using a resistance band for support or do negative pull-ups (jump up and slowly lower yourself down).
How to do it:
- Grip a bar with your palms facing away from you (shoulder-width apart).
- Pull your chest up to the bar, then lower yourself down with control.
6. Dips (using a chair or bench)
Dips are excellent for targeting your triceps and shoulders. You can use a sturdy chair or bench for this one.
How to do it:
- Sit on the edge of a chair or bench with your hands next to your hips.
- Slide your hips off the edge, keeping your knees bent.
- Lower your body down by bending your elbows, then push yourself back up.
7. Mountain Climbers
These are great for getting your heart rate up while working your core, shoulders, and legs. Think of them as a full-body workout in one move.
How to do it:
- Get into a plank position.
- Bring one knee towards your chest, then quickly switch legs, as if you’re “climbing” in place.
Quick Tips for Calisthenics Beginners:
Start slow: Focus on form over speed or reps. It’s better to do fewer reps with good form than rush through.
Rest when needed: If you’re feeling tired, take a quick breather. No rush!
Mix it up: Keep your workouts interesting by trying new exercises or variations.
Stay consistent: Like anything, progress comes with time and practice.
Final Thoughts
Calisthenics is all about using your own body weight to get stronger, and the beauty is, you can do it anywhere! Whether you’re at home, in the park, or on vacation, all you need is a little space and some motivation. So, grab your workout gear (or even just your comfy clothes), and give these beginner exercises a try!
Ready to get started? Let’s go smash those fitness goals!
