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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Exercise

Top Calisthenics Exercises for Beginners

Get ready to sculpt your body using just your own weight! Discover the top exercises for beginners in this quick guide. Let's dive in and unlock your full potential with these fundamental moves. 

Introduction

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Strengthen your chest, shoulders, and triceps. Start with variations like knee push-ups and progress to standard push-ups. 

1. Push-Ups 

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Build upper body strength and target your back muscles. Use assistance bands if needed, progressing to unassisted pull-ups. 

2. Pull-Ups/Chin-Ups 

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Develop lower body strength and improve flexibility. Focus on proper form, keeping your knees aligned with your toes. 

3. Bodyweight Squats 

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Strengthen your core muscles and improve stability. Start with short durations and gradually increase over time. 

4. Plank 

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Target legs and glutes while enhancing balance. Begin with stationary lunges before advancing to walking lunges. 

5. Lunges 

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Work on the triceps, chest, and shoulders. Begin with assisted dips using parallel bars or sturdy furniture. 

6. Dips 

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Engage your lower abdominal muscles. Start with bent knees and progress to straight leg raises. 

7. Leg Raises 

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Remember, consistency is key. These simple yet powerful exercises lay the foundation for your calisthenics adventure. Stay dedicated, progress at your own pace, and watch your strength soar! 

Conclusion

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