7 Best Calisthenics Exercises for Beginners

Calisthenics is a training method that uses only your own body weight without using weights, and is effective for strengthening muscle strength, flexibility, and core. It is easy for beginners to start, and if you continue, you can build a flexible and balanced body. In this article, we will introduce 7 recommended exercises for those who have just started Calisthenics.

1. Push-ups

Push-ups are the most basic of Calisthenics basics that train the upper body evenly. You can strengthen the pectorals, deltoids (shoulders), and triceps (back of the arms) at the same time. Beginners should start with their knees on the ground and proceed to normal push-ups as they get used to it.

• Effects: Upper body strength, posture improvement, core stability
• How to do: Place your hands slightly wider than shoulder-width and keep your back straight. Bend your elbows to bring your chest close to the floor and repeat the pushing up motion.
• Target reps: 10-20 reps x 3 sets

2. Squats

Squats are the king of lower body training. You can train your thighs (quadriceps), buttocks (gluteus maximus), and hamstrings (back of the thighs). Lower body strength is also important in Calisthenics and serves as a foundation for balancing the whole body.

• Effects: Lower body strengthening, metabolism boost, core stability
• How to do: Open your feet slightly wider than shoulder-width, with toes pointing slightly outward. Lower your hips slowly, being careful not to let your knees go past your toes. The key is to keep your back straight.
• Target reps: 15-30 reps x 3 sets

3. Dead Hang

The "Dead Hang" is ideal for training grip strength and shoulder strength necessary for pull-ups. It is just a motion of hanging from a bar, but it can increase flexibility around the shoulder blades and prepare muscles for pull-ups.

• Effects: Grip strength, shoulder stability, preparation for pull-ups
• How to do: Grasp the bar slightly wider than shoulder-width and hang with your shoulders relaxed. At first, it may be difficult to hang with just your arm strength, but consistency is key.
• Target time: 15-30 seconds x 3 sets

4. Assisted Pull-ups

The "Assisted Pull-up" is a recommended exercise for beginners who cannot do pull-ups yet. Use resistance bands or a chair to support part of your body weight and assist the pull-up motion. It is effective for getting the feel of using your back muscles.

• Effects: Back and arm strength, the first step to mastering pull-ups
• How to do: Hang a band on the bar and put your feet or knees in it, or place your feet on a platform to reduce the load. Slowly pull your body up and bring your chest close to the bar.
• Target reps: 5-10 reps x 3 sets

5. Plank

The plank, which trains the core, is essential for the stability of Calisthenics in general. Your posture will improve, and compound movements such as pull-ups and push-ups will become easier.

• Effects: Core strengthening, posture improvement, whole body stability
• How to do: Place your elbows directly under your shoulders and keep a straight line from your shoulders to your heels. Keep your hips from rising or sagging.
• Target time: 20-30 seconds x 3 sets

6. Body Row (Inverted Row)

Body Rows are very effective as preparation for pull-ups. It is a motion of hanging diagonally from a low bar and pulling your body up. It trains the latissimus dorsi of the back and muscles around the shoulder blades.

• Effects: Back and arm strength, pull-up assistance
• How to do: Grasp the bar and pull your chest close to the bar by bending your elbows while keeping your body straight. It is effective to engage your abs so that your body does not sink.
• Target reps: 8-12 reps x 3 sets

7. Leg Raises

Leg raises are an exercise that can effectively train the abdominal muscles. It is especially useful for strengthening the core, which plays a role in stabilizing the body during pull-ups. It is important to perform with correct form while being careful of back pain.

• Effects: Abs strengthening, core stability, pull-up assistance
• How to do: Lie on your back and slowly lift both legs. Imagine pressing your lower back to the floor so that it does not float.
• Target reps: 10-15 reps x 3 sets

Summary

The most important thing in Calisthenics training is to continue without overdoing it. At first, value form over the number of reps, and rest without pushing yourself if you feel pain or discomfort. By continuing, your physical strength will definitely increase and your body will become toned. Let's incorporate it from today and get a strong and flexible body!

FREELETICS GOALS Gym in Yokohama Sakuragicho offers services where you can learn Calisthenics continuously and joyfully. In our classes, specialized Calisthenics coaches carefully instruct everyone from beginners to advanced users, so you can enjoy Calisthenics with peace of mind.

Thank you for reading to the end!