Calisthenics is much more beneficial than what many people believe.
The set of strength-training exercises in calisthenics gives you a sense of independence, freedom, and power. Furthermore, it allows you to learn so much about yourself, and to set realistic short and long-term goals for your well-being.
Calisthenics allows you to become familiar with your body, leading you to have more control over your movements. Not only does it benefit you physically, but the exercises will also do wonders mentally as well, as it creates a better connection between your brain and body, making it easier for you to complete tasks.
Generally, the mechanics of calisthenics is utilizing gravity and your own bodyweight to challenge your fitness.
For you to get started with properly executing the movements of your different muscle groups in your body and achieve those fitness goals, here are the 10 calisthenics starter exercises being done right
1. Dips
Dips are a perfect calisthenics starter exercise because they kick that upper body strength into action.
Some people use a dip bar to do this. However, if you do not have this, be sure to use something that is sturdy. With dips, you just need to bend your elbows, while you use your triceps to lift you up and down.
Doing reps often are a good start, but always be sure you are checking in with your body.
2. Crunches
The second calisthenics starter exercise for calisthenics is crunches. You don’t need any equipment, just that gut, and that butt!
You’ll need to lie down on the ground, so be sure to have a yoga mat or something soft under your back. You’ll need to place both of your hands behind your head and bend your knees at a ninety-degree angle.
You’ll want to bring your chest to your knees, then back down again, to complete one crunch. This will work out your abdomen and boy, you’ll feel it.
3. Pushups
Everyone has attempted to do a good pushup and not many have actually succeeded (even if they thought they did).
In most cases, someone’s back is not positioned correctly or their hands aren’t lined up with their shoulders. To perform a correct pushup, you’ll need to raise yourself up with your arms, so be sure to have your arms correctly positioned under your shoulders.
Your back must remain straight, so try to prevent it from curving.
4. Pullups
These can be done with a hanging bar. For beginners, sometimes a band to help with resistance can be good for assisting with these.
Pullups use all of your upper body strength, so completing one of these is a reward on its own, and you’ll probably want a reward after doing one. Begin doing pullups at a slow pace and work your way up.
5. Lunges
The legs need loving too!
Lunges are great for a beginner because they teach you great grounding skills.
Lunges require great balance and strength behind your step. As a great calisthenics starter exercise for calisthenics, lunges work out so many different muscles, giving you a great workout. You need to alternate legs here, stepping forward with one foot and dropping the opposite knee to the ground, at a ninety-degree angle.
6. Jumping Rope
Don’t act like the middle school version of you is not excited for this one.
Jumping rope is a great calisthenics starter exercise for calisthenics. Increments of thirty seconds with jumping rope is extremely beneficial. Go at your own pace, however, be sure to set goals for yourself.
Always reach higher than what you think you can do. One day you may go to a completely different speed than a few days prior. It’s all about determination and confidence to get through the higher intensity levels.
7. Forearm Pushup or a Plank
Don’t worry, it won’t burn for too long.
For this starter calisthenics exercise, you’ll need to get in the form of a regular pushup, holding yourself up with your forearms. You’ll feel this exercise in a few places, mainly your arms and shoulders. A plank can be held for increments depending on someone’s choice, however, this will be the same as any other exercise; set goals for yourself.
You can try adding 5 or 10 seconds more on the next time you do this exercise as a way of challenging yourself.
8. Jumping Jack
More jumping, which means more leg work!
This one may bring you back to middle/high school too, but there was a reason they had us doing so many of these in our youth. Jumping jacks are great for your health.
They get your heart pumping and your legs and arms moving. Jumping jacks, of course, should be done in increments as well. Doing as many as you can in thirty seconds is a great goal to start off with.
9. Squats
All about that bass and that’s where the squats come in.
Squats need to be done in a very specific way, for the most part. You’ll want to hold your hands/arms in a way in which you’ll have good balance. You’ll want to separate your feet and lower down using your hips while bending your knees.
You’ll rise back up and this is one completed squat. If not done properly, squats could really damage your knees. So, be absolutely sure you are positioning and using your body correctly.
10. Burpees
These are a little more advanced, however, a good one for a beginner to try.
Burpees are not a simple exercise, but they are good for beginners, as it is a good way to get the adrenaline going. A burpee requires a lot from your body, and being in control of your breathing is key. A burpee begins with you jumping your feet back and placing your hands on the floor (a mat or soft pad is recommended).
Quickly, you need to move your feet towards your hands, stand up, and jump with your arms extended up. Do this in repetition and according to your physical capability. Gradually increase intensity along the way.
Calisthenics is not impossible and anyone can do it from the comfort of their home.
You may need some extra equipment here and there, but for the most part, you are utilizing your body as the equipment.
Trust yourself, remain confident, and continuously set goals for yourself. This is one of the ways you can be successful. Trying these ten calisthenics starter exercises is a great way to get your foot into the world of calisthenics.