5 Easy Calisthenics Exercises for Beginners Ever wondered about beginning calisthenics but struggled with where or how to start? You are not alone. Everyone has thought about the same when they wanted to enter the field of bodyweight exercises. Calisthenics has become popular over the years, as it doesn’t require sophisticated gym equipment. You can do it anywhere and at any time. Today, we will discuss the five easiest calisthenics exercises for beginners. 5 Most Easy Calisthenics Exercises for Beginners 1. Plank The most commonly done abs exercise by calisthenics athletes is the plank . The plank is also a great exercise to build overall body strength, as it directly impacts the legs, arms, abs, and back. Moreover, it is not one of the most daunting exercises. It helps to gain strength for performing other exercises and improves the body posture simultaneously. Besides this, the plank exercise helps to burn calories and reduce back pain. However, if you can’t perform this exercise, i...
5 Easy Calisthenics Exercises for Beginners
Ever wondered about beginning calisthenics but struggled with where or how to start? You are not alone. Everyone has thought about the same when they wanted to enter the field of bodyweight exercises.
Calisthenics has become popular over the years, as it doesn’t require sophisticated gym equipment. You can do it anywhere and at any time. Today, we will discuss the five easiest calisthenics exercises for beginners.
5 Most Easy Calisthenics Exercises for Beginners
1. Plank
The most commonly done abs exercise by calisthenics athletes is the plank. The plank is also a great exercise to build overall body strength, as it directly impacts the legs, arms, abs, and back. Moreover, it is not one of the most daunting exercises. It helps to gain strength for performing other exercises and improves the body posture simultaneously.
Besides this, the plank exercise helps to burn calories and reduce back pain. However, if you can’t perform this exercise, it’s best to try the knee bend plank. The plank exercise is done by lifting your body above the ground using the strength of your arms and feet.
The correct posture of the plank exercise requires keeping your elbows directly under your shoulders, keeping your hips in line with your body, tightening your abs, and having a neutral spine.
2. Bodyweight Squats
A popular calisthenics exercise for targeting the legs is bodyweight squats. The squat exercise helps to build the quads, hamstrings, and glutes. It also improves balance and coordination between your upper and lower body.
Simultaneously, it enhances the strength of the core, hips, and lower back. The bodyweight squat can be done by standing straight on the ground and keeping your arms forward or your hands behind your head.
Now, lower your body while keeping the torso straight, feet shoulder-width apart, and toes pointed straight or a bit outwards. If you face a problem with bodyweight squats, you can do chair sits against a wall.
3. Bar Hang
The bar hang exercise builds strength in your arms, shoulders, and back. It is commonly practiced by people trying to learn the pull-up or chin-up exercises. It is the primary step in these two calisthenics exercises.
The bar hand exercise is simple. It requires gripping a bar and then holding it for 30 seconds or higher. While releasing your grip, do it slowly to avoid hurting your palms. Advanced-level athletes often try to do single-hand holds.
Once you become familiar with the bar hang, you can also try pull-up holds and variations of the pull-up exercise.
4. Push-Ups
The push-up exercise is practiced by most athletes in the gym, calisthenics, and other fields. It helps to enhance cardiovascular, core, and upper body strength. The push-up is a compound exercise that targets the chest, shoulders, and triceps simultaneously.
It also activates secondary muscles, namely, the core, back, biceps, and legs. To do a push-up exercise, one must begin in the high plank position and lower the body by bending the elbows at 45 degrees.
After touching the chest to the ground, you must raise the body back to the high plank position. Thus, completing an entire single repetition. Continue doing this movement until you reach exhaustion. If you can’t do regular push-ups, begin with the knee-bend push-up exercise with the knees bent and touching the ground.
5. Chin-ups
The chin-up exercise is similar to the pull-up; however, instead of an overarm grip, it is done through an underhand grip. The chin-up exercise helps to build the biceps and the back. Simultaneously, it activates the shoulders, forearms, and core muscles.
If you can’t do a chin-up, you can try inverted rows and dead hang exercises. By practicing these two exercises, you would build significant strength for doing a chin-up. After building strength, you can try pulling your body towards the bar and then slowly lowering it to the initial hanging position.
The chin-up exercise helps to build more mass than the pull-up, especially in the biceps. Moreover, it helps to grip the bar better and is easier for most people to do than pull-ups.
Conclusion
If you want to begin your calisthenics journey, it’s best to begin with simple exercises such as bar hangs, chin-ups, pull-ups, bodyweight squats, push-ups, and planks. These will help to strengthen the full body.
For example, the bodyweight squats target the lower body muscles such as quads, hamstrings, and glutes. Similarly, the plank targets the upper body, strengthening the core, back, shoulders, and arms.
But doing such exercises requires keeping the posture in mind and increasing the duration. A personal fitness trainer in Gurgaon or an online fitness trainer can assist with such an approach and simultaneously help to achieve a good body.
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