Let’s dig up a little on history today and understand where Calisthenics come from. Calisthenics comes from the Greek words ‘kállos’ which means beauty and ‘sthenos’ which means strength. So, calisthenics is a combination of the words, beauty and strength, and in simple terms means the art of using your body weight as a resistance force to get the desired physique. These exercises help in improving your coordination, improve flexibility and build endurance. They are used by military officers, athletes and everyone trying to stay in shape as a warm up for strenous exercises.
Calisthenic exercises are bodyweight-based exercises that are performed with different rhythms and levels of intensity. Ranging from squats to pull-ups and a lot more, calisthenics has many variations and when talking about calisthenics for beginners we have many exercises that should be a part of the workout routine. Let’s learn a bit more about about those.
Jumping Jacks is one of the most important and popular exercises when it comes to burning calories and strengthening the muscles. A great exercise, jumping jacks make for a great cardio and are good for the lungs and the heart. Interesting fact, jumping jacks is one of the foundation exercises of a calisthenics workout.
Works- Shoulders, chest, calves, glutes and lats.
Toning your triceps can be a real task and many face a challenge when it comes to getting this part of your body in shape. But not with beginner calisthenics workouts. Tricep dips, a great exercise to tone your triceps and upper body is one of the best calisthenic exercises to work this part of your body.
Works- Shoulders, triceps and core.
Want to shed fat from your abdominal area and build a strong core? Then this calisthenic exercise is for you. Bicycle crunches, one of the most popular exercises to tone your abs are a part of your calisthenic workout and something you shouldn’t miss.
Works- Obliques, quads, lower abs, upper abs, hamstrings, glutes, mid abs
Squat jumps are an exercise that takes squats up by a notch and makes them even more difficult. This exercise is not just for strength training but also has cardiovascular benefits and makes for an all-around workout. Not just that, squat jumps also improve balance and flexibility and will help in toning your legs, abs and butt.
Works- Glutes, hamstrings, calves, quads, lower abs and mid abs
A calisthenic exercise for beginners that helps in building balance, targets the entire lower body and works the inner thighs, side lunges are something that should definitely be a part of your workout routine. Side lunges help also help in reducing the appearance of fat and primarily target your glutes, quads and hamstrings.
Works- Abdusctors, glutes, hamstrings, quads and hip flexors
Body weight exercises like calisthenics workout can help you build muscle by engaging the muscles and providing full range of motion. In fact, studies suggest that calisthenics actually help in gaining muscle mass and strength.
Another common myth about calisthenics exercises is that women shouldn’t indulge in it. This is because it is believed that women don’t possess much upper body strength and muscle volume. However, it has been proven that women gain strength and muscle volume once they start exercising consistently.
This is as far from the truth as it can be. There are many different ways in which you can indulge in and progress in calisthenics and increase resistance. There are a few tips through which you can build resistance. You can increase the reps and use a resistance band and use dumbbells for additional weight.
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