7 Recommended Calisthenics Exercises for Beginners

＜Table of Contents＞

1. 7 Recommended Calisthenics Exercises for Beginners
2. Push-Ups
3. Squats
4. Hanging
5. Assisted Pull-Ups
6. Plank
7. Body Rows
8. Leg Raises
9. Conclusion

7 Recommended Calisthenics Exercises for Beginners

Calisthenics is a training method that uses only body weight, making it effective for improving muscle strength, flexibility, and core stability. It is easy to start for beginners, and with consistent practice, you can achieve a well-balanced and flexible body. In this article, we introduce seven exercises ideal for those just starting calisthenics.

1. Push-Ups

Push-ups are fundamental in calisthenics, working the upper body comprehensively. They strengthen the chest muscles, deltoids (shoulders), and triceps (back of the arms) simultaneously. Beginners can start with knee push-ups and progress to regular push-ups as they become accustomed.

• Benefits: Upper body strength, posture improvement, core stability
• How to: Place hands slightly wider than shoulder-width, keep your back straight, bend your elbows to lower your chest close to the floor, then push back up. Repeat the motion.
• Reps: 10–15 repetitions × 3 sets

2. Squats

Squats are the king of lower-body exercises. They target the thighs (quadriceps), glutes (buttocks), and hamstrings (back of the thighs). Lower-body strength is vital in calisthenics as it provides a stable foundation for overall body balance.

• Benefits: Lower body strength, increased metabolism, core stability
• How to: Stand with feet slightly wider than shoulder-width apart, toes pointing slightly outward. Lower your hips slowly while keeping your knees behind your toes and your back straight.
• Reps: 15–20 repetitions × 3 sets

3. Hanging

"Hanging" is excellent for developing grip strength and shoulder stability needed for pull-ups. Simply hanging from a bar enhances shoulder flexibility and prepares muscles for pull-ups.

• Benefits: Grip strength, shoulder stability, pull-up preparation
• How to: Grip the bar slightly wider than shoulder-width and hang with your shoulders relaxed. Progress takes time, so consistency is key.
• Duration: 15–30 seconds × 3 sets

4. Assisted Pull-Ups

Assisted pull-ups are ideal for beginners who cannot perform regular pull-ups yet. Using resistance bands or a chair to support your weight helps you get a feel for the muscles involved.

• Benefits: Back and arm strength, first step to mastering pull-ups
• How to: Use a band or a chair to reduce weight. Pull your body up slowly, bringing your chest closer to the bar.
• Reps: 5–10 repetitions × 3 sets

5. Plank

Plank exercises are essential for core training, improving stability in all calisthenics movements. They enhance posture and make complex movements like pull-ups and push-ups easier.

• Benefits: Core strength, posture improvement, overall stability
• How to: Place your elbows directly under your shoulders, keeping your body straight from shoulders to heels. Avoid letting your hips sag or rise.
• Duration: 20–30 seconds × 3 sets

6. Body Rows

Body rows are an excellent preparation for pull-ups. Hang from a low bar at an angle, pulling your body upward. This exercise targets the back muscles and shoulders effectively.

• Benefits: Back and arm strength, pull-up support
• How to: Grip the bar, keep your body straight, bend your elbows to pull your chest toward the bar. Engage your core to maintain a stable position.
• Reps: 8–12 repetitions × 3 sets

7. Leg Raises

Leg raises are an effective way to train your abdominal muscles. This exercise helps stabilize the core, crucial for pull-ups. Ensure proper form to avoid back strain.

• Benefits: Abdominal strength, core stability, pull-up assistance
• How to: Lie on your back and slowly lift both legs. Keep your lower back pressed against the floor.
• Reps: 10–15 repetitions × 3 sets

Conclusion

Consistency is the key to success in calisthenics. Focus on proper form over quantity, and rest if you experience pain or discomfort. With regular practice, you will improve your strength and achieve a toned body. Start today and experience the benefits of calisthenics!

At FREELETICS GOALS gym in Yokohama, Sakuragicho, we offer fun and engaging calisthenics training programs.

• Beginner Classes: Learn proper form and fundamental techniques.
• Advanced Workshops: Master challenging skills like the planche or front lever.
• Personal Training: Tailored plans to achieve your specific goals efficiently.
• Calisthenics Equipment: Fully equipped for calisthenics—no need to bring your own gear!

With experienced calisthenics trainers, you can train confidently. Interested? Try a trial lesson to discover the appeal of calisthenics. Sign up or contact us here↓↓↓
https://www.freeleticsgoals.com/en/