If you’re new to calisthenics, it’s a form of strength training that uses just your body weight as resistance. Instead of spending hours in the gym curling a dumbbell to work your bicep, with calisthenics, you’ll focus on bodyweight moves that mimic real-life movements — think push-ups, pull-ups, and squats.
Yet if you’re a complete beginner, it can be tricky to know where to start. Even though most of the exercises will be low-impact, jumping right into calisthenics isn’t that simple, as you’ll need to ensure your body is able to cope with some of the movements. Below, Jenna, the trainer behind the specialist calisthenics YouTube channel CaliFit Studio, shares her five beginner exercises to get you started.
All you’ll need is your bodyweight, but it might be worth investing in one of the best yoga mats to lessen the impact on your joints:
1. Shoulder retractions
This exercise will teach you how to move with good form before mastering a full push-up. “Squeeze your shoulder blades together, pressing your hands into the ground, then press your shoulders forward, pushing away from the ground,” Jenna explains.
Doing this exercise will help strengthen the muscles in your upper back, which is important for most exercises in calisthenics. You’re only working your upper body in this move.
2. Push up walk-ins
This strengthens your shoulder muscles for upper-body exercises. Start in a push-up position, with your shoulders in line with your wrists, and walk your legs in towards your hands. Keep your weight over your hands during this exercise and move slowly and with control.
3. Hollow body hold
This exercise will strengthen your deep core muscles, which are essential for balance and stability as you get into calisthenics. Lie on your back, and contract your core by squeezing your glutes, tilting your pelvis, and engaging your abdominal muscles. From here, lift your arms and legs a few inches off the floor and hold for a few seconds before releasing.
4. L-sit leg raise
This exercise works your abdominals, but also strengthens your hip flexors. It looks simple — you’re simply sitting back and raising your legs off the floor, but give it a try and you’re bound to realise how tricky it can be, especially if you have tight hip flexors. You’ll need to keep your abs engaged throughout this exercise.
5. Superwoman press
Finally, this exercise targets your back and shoulders without any weight. It’s building the foundational strength needed to do a pull-up, and it’s pretty simple — lie on your stomach, extend your arms out in front of you, squeeze your glutes, and lift your torso off the floor. From here, press your arms out to the side, before extending them out in front of you again.
What are the benefits?
As well as helping you build functional strength, calisthenics is a fantastic way to increase your mobility and flexibility. Most of the exercises involved will be low-impact and gentle on the joints, as you’ll be using the natural range of motion in your body. This can lead to better mobility and reduce your risk of injury.
Calisthenics workouts can often be done from home, with zero equipment, so they’re a great option for anyone who doesn’t have access to a gym or is on the move and wants to train from a hotel room. They’re also really accessible — you’re working with your bodyweight, so whether you’re a complete beginner or someone with more experience, you’ll be able to get a lot out of your workouts.
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