Six Essential Bodyweight Exercises for every beginner

MASTERING THE BASICS: 6 ESSENTIAL BODYWEIGHT EXERCISES FOR EVERY FITNESS LEVELS

Whether you're a fitness enthusiast or just starting your wellness journey, bodyweight training and calisthenics have become buzzwords in the fitness world over recent years. However, what are some of the basic calisthenic exercises that every beginner can learn? In this article, we'll delve into six essential bodyweight exercises that every beginner can master, providing a solid foundation for reaching new heights in your fitness endeavors.

Squat

No matter your fitness level, there's a good chance you've heard of the squat. If not, it's time to get acquainted. The squat is one of the fundamental weight exercises for building strong, toned muscles and is often considered one of the best exercises for overall strength and stability. It can help improve posture and balance, as well as create definition in your legs, butt and core—and that's just by doing them once a week! 

While the squat is often known for being one of the best exercises you can do, and this might be true, it's important to understand why they're so effective.

Squats strengthen your legs and butt muscles (your glutes), which is great news for your posture, but they also work out many other muscles throughout the rest of your body--including those in the core area around your abdomen and lower back. So squats help improve balance and stability as well as reduce stress on joints like knees and ankles by strengthening surrounding muscle groups that support them during movement. You can intake post workout supplements after this. 

This means that squatting will make any type of physical activity easier because you'll be able to move more efficiently with less effort! For example: if someone asks if you can lift something heavy, having strong squats will improve your ability to carry through increased leg strength. 

Push-Up

Push-ups are one of the most basic and effective strength exercises. It's easy to perform and can be modified for any fitness level. This can also be included in weight loss plan for men. 

How To Do A Push-Up:

  1. Place your hands on the floor about shoulder-width apart with your feet directly below your hips or slightly wider than hip width apart. 
  2. Keep your back flat, looking at the floor throughout the exercise (don't let it sag). Brace yourself by squeezing glutes and abs while keeping shoulders down away from ears; breathe normally throughout this movement!
  3. Lower yourself down until chest touches floor then press up again until arms are straightened out completely before repeating again for prescribed reps or time period; rest as needed between sets until next set is complete.

Inverted Row

The inverted row is an exercise that works the back muscles by having you pull yourself up on a bar. It's a great way to develop strength in your upper body and core, especially if you struggle with traditional pull-ups or other exercises that require pulling your own weight.

The first step is finding the right equipment--you'll need a bar or gymnastic rings that's long enough so that it doesn't hit the ground when you hang from it. Once you've got your equipment set up, here are some tips for performing the actual movement:

  1. Grip the bar or rings with hands just wider than shoulder-width apart. 
  2. Then bring yourself into position by bending at waist level so that both feet are off the floor and knees bent 90 degrees. 
  3. Once ready, lower yourself down until arms are fully extended but not locked out completely. 
  4. From this position, use full force as needed to lift yourself back up again until reaching full arm extension once again. Repeat several times depending on fitness level/recovery time between sets. 

Lunges

lunges stand as a fundamental bodyweight exercise for beginners seeking to embark on their journey towards a healthier lifestyle. These dynamic movements not only engage major muscle groups such as the quadriceps, hamstrings, and glutes but also enhance balance and coordination. For novices, mastering the art of lunges begins with proper form: 

  1. Stand with your feet hip-width apart.
  2. Step forward with one leg, lowering your body until that knee is bent at least 90 degrees. Make sure to keep the foot of your back leg flat on the floor and don't let it rise off the ground as you lunge.
  3. Push off from that front leg and return to starting position; repeat for 10 reps before switching sides.
  4. To make this move more challenging, hold a dumbbell or kettlebell (or even an infant!) in each hand while performing it.

Hollow Body Holds

Hollow body holds are one of the best exercises for building a stronger core, but it can be challenging to master. Here's how to do it:

  1. Begin by lying on your back with your arms extended overhead and legs straight. Keep your lower back pressed against the floor. 
  2. Engage and tighten your core.  
  3. Slowly lift your legs off the ground while keeping them straight. Aim to maintain a small gap between your lower back and the floor, maintaining that engaged core.
  4. Maintain this hollowed position, focusing on breathing steadily. Aim for a straight line from your hands to your feet, avoiding any arching in your back. Start with holding for a few seconds and gradually increase the duration as you become more comfortable.

Remember, it's okay if you can't hold the position for a long time initially. Consistency and practice will help you improve over time.

Dips

Mastering the dip is a significant milestone for beginners that not only shows increased upper body strength but also opens the door to more advanced exercises. To conquer the dip with confidence, focus on the fundamentals. Here are four basic steps to master the dip:

  1. Begin with parallel bar dips, using sturdy equipment or parallel bars to support your body. Place your hands on the bars with palms facing down and fingers gripping the edges.
  2. Lower yourself gradually by bending your elbows. Aim to reach a 90-degree angle at your elbows, keeping them close to your body. Maintain a straight torso, engaging your core for stability.
  3. Smooth Ascent: Push back up by straightening your arms. Keep your chest up and shoulders down throughout the movement. Focus on maintaining a controlled and even pace as you rise.
  4. Start with a few reps and gradually increase as your strength improves. Monitor your form closely, ensuring your body stays aligned and your legs don't cross. 

With dedication and patience, the dip will soon become a cornerstone of your calisthenics journey. To learn how to dip correctly, check out the Kalos Fitness Instagram page

Conclusion

If you're just starting out with calisthenics, these exercises are a great place to start. They work all of your major muscle groups and will help you build strength and tone. If you're already comfortable with some basic moves like squats and push-ups, try adding some variation into your routine so that it's not too repetitive--you can keep things interesting by changing up how many reps or sets each workout takes!

Sign up to the Kalos E-magazine for 15% off all products! 

Guest Post By Laura Watson

Back to blog