What is calisthenics? | 8 easy moves for beginners
Often hear about calisthenics but don't know what it is exactly? We share about its origins, benefits, and 8 easy exercises you can start out with!
Oxford University Press describes calisthenics as gymnastic exercises to achieve bodily fitness and grace of movement.
To put it in simpler words, calisthenics is anything that involves using the weight of your own body to achieve resistance and work your muscles.
There are no watertight rules to calisthenics, but the core of it is using your body's weight and resistance to get a workout.
Here's how you can get started in your calisthenics journey and achieve phenomenal results.
But first, why bother with calisthenics at all?
Why is calisthenics so effective and popular?
Image credits: Unsplash
To begin with, the things you need for calisthenics do not burn a hole in your pocket. Getting a home gym is drastically more expensive than getting the basic calisthenics equipment.
Even if you want to buy barbells, weight plates, benches, etc., it will cost a lot. On top of that, and often the bigger impediment is the need for a dedicated space. You can, however, do as many push-ups as you want in your drawing room.
The key reason behind the efficiency and popularity of calisthenics is the ease of doing it. We do not mean that bodyweight exercises are easy.
On the contrary, they are often more difficult and require more balance. What we mean is that you can get a bodyweight workout anywhere.
You do not need a gym, a fitness studio, or even a park. All you need is your body and a few basic things like bars, benches, tools, etc.
Can you do calisthenics without any equipment?
Absolutely. Let's take yoga, for example. Yoga is a complete science and art of physical fitness. You do not need a single piece of equipment, even if you want to be a yoga guru.
A yoga mat would help but is by no measure an absolute necessity. Similarly, there are so many things you can do only with your body to get a great workout.
Below we have listed some of the most common and effective exercises that require no equipment. However, we recommend getting into workout clothes for easier movement.
8 Calisthenic moves for beginners
Want to begin your calisthenics journey but don't know where to start?
Try these 8 simple and effective moves:
Push ups
Push-ups are very common. Physical education classes in schools of Singapore often feature some variation of push-ups.
You do not need anything to do a push-up, except a floor and good form. Be careful about your form because the wrong posture while doing push-ups can leave you injured.
Image credits: Unsplash
Pull ups
While a pull-up bar would be great for chin-ups and pull-ups, you can also perform it on door frames, window sills, and other places.
You can easily find pull-up bars around you as well - look for them in public gyms, parks, and fitness corners.
Image credits: Flickr
Bodyweight squats
It is one of the best moves for building leg and core strength. As you develop strength, you can try variations like jump squats, single-leg squats, pistol squats, and so on.
Image credits: Unsplash
Plank
Also known as a bridge, a plank is a simple move for incredible core strength. All you need to do is hold the plank position for a given time.
You can start with as little as 30 seconds. Once you are comfortable with it, try moving to 1 minute. Try to increase your time as your core strength develops.
Image credits: Unsplash
Jumping jacks
Jumping jacks might look easy, but it is one of the most effective ways to get a good cardio workout!
Image credits: Unsplash
Burpees
If you want to get a killer workout in just 10 minutes, do burpees. It works every part of the body and promotes explosive strength and conditioning.
Image credits: Flickr
Cat-cow pose
The cat-cow pose falls under yoga. However, it works your core, improves your posture, promotes balance - all without the need for any equipment.
Image credits: Flickr
Lunges
Lunges are a staple component of any athlete's workout regime. It builds strength in your legs and promotes balance.
Image credits: Unsplash
Where to do calisthenics?
As we already mentioned, you can do calisthenics anywhere. Here are some of the best options:
1. Private room - You can finish a calisthenics workout even in a 10×10 room. Your bedroom or living room can also be a great place to work out with your body weight.
Moves like lunges can be modified to be practicable in closed spaces.
2. Parks and beaches - Parks are great for calisthenics because there are already bars and benches available.
Similarly, you can use the bench to get extra resistance from your workout. These two are great outdoor options for calisthenics.
3. Calisthenics gym - In a calisthenics gym, you will get the benefit of experienced trainers and expert assistance. Discover a list of calisthenic gyms in Singapore here.
Calisthenics gives these people a new avenue to explore the wonders of their own bodies. Once you get the hook of it, there is no going back.
Calisthenics is also great for children, as it gives them the freedom to understand what works and what doesn't without injuring themselves.
If you want to get started on a healthy lifestyle, beginning with calisthenics is often a great option.
Look up studios for calisthenics Singapore or a calisthenics gym Singapore and explore the benefits yourself today!
Written by: meelen sidhu
Decathlon singapore digital sports leader, fitness
Discover new avenues to work your body out – it keeps things exciting!
