10 Best Calisthenics Exercises for Beginners

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What is Calisthenics?

Calisthenics is a form of strength training consisting of a variety of movements that exercise a large muscle group, such as standing, grasping, pushing, pulling, etc.

What are the benefits of Calisthenics

Get to know the benefits...

---An increase in muscle mass and tone.

---Improved flexibility. As you get stronger, you will likely become more flexible in the process, too

---Weight loss and fat loss. This can occur in two ways. Firstly, as you work out, your resting metabolic rate may increase. Secondly, any form of resistance training will cause your metabolism to stay raised long after the conclusion of the workout.

---Increased endurance. A Calisthenics workout will involve performing multiple repetitions of the same exercise, without rest, until you are fatigued.

The 10 best Calisthenics exercise

BODY WEIGHT SQUATS-

The bodyweight squat is one of the most popular and effective calisthenics exercises on this list.

It works your lower body including your quadriceps, hamstrings, glutes, and calves, as well as your abdominal muscles.

To perform a bodyweight squat, follow these steps:

Start off by standing with your feet slightly wider than hip-width apart. Point your toes slightly outwards.
Next, inhale and tighten your core to stabilize yourself, look forward with your chest sticking forward. Shift your weight back into your heels while pushing your hips behind yourself as your buttocks reach towards the floor.
Aim to squat down until your thighs are almost parallel to the floor. Keep your feet flat on the ground throughout this calisthenics movement and to keep your knees over your toes.
To return to the starting position, keep your chest sticking out, exhale, and then push yourself back up until you are standing upright

PISTOL SQUATS-

The pistol squat is a much more advanced version of the bodyweight squat. In fact, it may be one of the hardest skills to learn, which requires an enviable level of focus, vertical balance, and proper form.

Unsurprisingly, this calisthenics exercise will work your lower body, particularly your hips, hamstrings, quadriceps, glutes, and calves.

LUNGES-

Lunges are a popular choice for calisthenics a.k.a. bodyweight exercises. They are primarily used for training your legs, particularly your quads and glutes.

It is also used for training your hamstring muscles and calves.

While performing this calisthenics movement, your abdominals and lower back muscle groups will act as stabilizers.

PUSH-UP-

There are 100’s of push-up variations you can try, it is also one of the most popular calisthenics exercises, with each variation able to target different parts of your upper body.

Typically a push-up will target your chest muscles (pectorals), shoulders (deltoids), your triceps, and the abdominals

PULL-UPS

Bodyweight exercises like pull-ups and chin-ups are a true test of upper body strength, and being able to knock out double figures of either is going to be nothing short of impressive.

The popular pull-up works your back muscles primarily, including your lats (latissimus dorsi), traps (trapezius), and delts (deltoids). They can also work your pecs and biceps depending on the variation you choose.

Chin-ups, on the other hand, are usually performed to build mass in your lats and biceps.

BURPEES-

The burpee will train your entire body, while also giving you an intense cardio workout.

With every repetition performed, you will be working your arms, chest, legs, and abs. Just a few reps and you will be struggling, that I swear.

No wonder it is one of the most hated calisthenic exercises. It certainly does take skill but it is not impossible to learn.

JUMP SQUATS-

Jump squats are similar to the bodyweight squat, except you are adding a jump to the regular routine.

This added movement will work slightly different muscles, and will also help to improve your aerobic fitness.

If you are a complete beginner to calisthenics, you may want to start with a low jump.

And if this is easy for you, supplement your workout with some slam ball exercises.

Then as you become more experienced and fitter, you may want to move onto a more explosive jump.

PLANK-

There are plenty of variations to the standard plank, each with varying degrees of difficulty.

Primarily, this calisthenics exercise will work your core, although some benefit will be felt in your upper back, your pectorals, and the serratus anterior (the muscle that wraps around the side of your chest and shoulders)

DIPS-

Doing dips is one of those body exercises where you are going to need a dip bar (these are sometimes referred to as parallel bars) or a dip station, although certain variations can be performed on a chair or sturdy box.

Dips will work your triceps primarily, although they can also work your deltoids, your pecs, and the rhomboid muscle group of your back.

MOUNTAIN CLIMBERS-

Mountain Climbers can be used when training for fitness rather than strength.

This particular calisthenics exercise will get your heart rate up quickly, while also working your deltoids, biceps, triceps, chest, obliques, abdominals, quads, hamstrings, and hip abductors.