Calisthenics is a form of physical exercise that focuses on bodyweight movements. With calisthenics, you can work out anywhere, at any time, without needing access to a gym or any special equipment. This makes it an ideal form of exercise if you have a busy schedule or limited resources.
The word “calisthenics” comes from the Greek words “kalos” (beautiful) and “stenos” (strength), and the practice has been used for centuries to build physical fitness and endurance.
Calisthenics for beginners
While researching for this video I looked around YouTube for other similar videos and I was amazed at how much we tend to complicate calisthenics. Especially when getting started.
In the beginning, it’s very important to keep it simple and to get stronger in the basic calisthenics exercises. It’s also important to know how you scale the basic exercises to your strength level.
There are so many different calisthenics exercises out there and as a beginner, it can be overwhelming to know which exercises are worth your time and hard work.
You will find articles and videos saying “44, 50, or 70 best bodyweight exercises” and as a beginner that will be too much information, and very hard to know which exercises to choose and how to implement them into your training program.
How do I start Calisthenics? You do THESE 9 exercises
I like to keep things simple, especially as a beginner. You don’t need more than 9 calisthenics exercises to get started and build a well-rounded strong and healthy body. And all of these 9 exercises are scalable to a beginner’s level.
If you don’t know how to create a weekly training program based on these 9 exercises I already helped you out and created one for you.
Push-ups
The first exercise I recommend is push-ups, they are a fantastic exercise and it is easy to find the right progressions no matter if you are a complete beginner or more advanced.
How to do push-ups?
The correct push-up technique involves several key points to ensure proper form and avoid injury. Here are the steps to performing a push-up with proper technique:
- Start in a plank position with your hands slightly wider than shoulder-width apart and your feet together.
- Keep your core engaged and your body in a straight line from your head to your heels. Avoid sagging or arching your lower back.
- Lower and touch your chest on the ground. Keep your elbows tucked in close to your body and avoid flaring them out to the sides.
- Push back up to the starting position, keeping your core engaged, and maintaining a straight line from your head to your heels.
3 push-up variations for beginners
Push-ups are a great exercise for building upper body strength, but they can be challenging for beginners who are just starting.
Wall push-ups
Wall push-ups are a variation of the classic push-up exercise that is ideal for beginners or anyone who wants to work on their upper body strength without putting too much pressure on their joints.
To perform a wall push-up, stand facing a wall with your feet hip-width apart and your hands on the wall at shoulder height. Then, slowly lower your chest towards the wall, keeping your elbows close to your sides, and then push back up to the starting position.
Knee push-ups
Knee push-ups are a modified version of the traditional push-up exercise. In a knee push-up, you start on all fours, with your hands placed shoulder-width apart and your knees on the ground. Then, you slowly lower your chest towards the ground, keeping your elbows close to your body, and push back up to the starting position.
Elevated push-ups
Elevated push-ups, also known as incline push-ups, are a variation of the traditional push-up exercise that involves elevating your hands on a surface such as a bench, chair, or step.
By elevating your hands, you reduce the amount of weight that your upper body has to lift, making the exercise easier to perform. To perform an elevated push-up, place your hands on the elevated surface and position your body in a plank position with your feet on the ground. Then, lower your chest towards the elevated surface, keeping your elbows close to your body, and push back up to the starting position.
What muscles do push-ups work?
Push-ups are an excellent calisthenics exercise that works for multiple muscle groups at once, helping to build overall strength and improve strength and build muscle. Here is a breakdown of the primary muscle groups that push-ups work.
- The chest muscles are the primary muscle group worked during push-ups. Push-ups target both the upper and lower chest muscles, helping to build overall chest strength and size.
- The triceps are located on the back of the upper arm and are responsible for extending the elbow. Push-ups engage the triceps as the arms are extended during the upward phase of the movement.
- The deltoids are the muscles that make up the shoulder. Push-ups work the front and side deltoids, helping to build shoulder strength and stability.
- The back muscles are also engaged during push-ups, especially during the downward phase of the movement. This helps to stabilize the body and maintain proper form.
- Push-ups also work the core muscles, including the abdominals and lower back muscles, to stabilize the body during the movement.
How many push-ups a day should I do?
The number of push-ups you should do each day depends on your fitness level, goals, and overall workout routine. My recommendation would be to not do push-ups every day but to implement them in a well-balanced calisthenics program.
It’s important to remember that quality is more important than quantity when it comes to push-ups. Focus on maintaining proper form and technique, rather than trying to do as many repetitions as possible.
Bodyweight rows for beginners
The second exercise I recommend is bodyweight rows also known as inverted rows, ring rows, or Australian pull-ups. Bodyweight rows are an effective exercise for building upper body strength and improving posture. They can be performed with minimal equipment and are easily scalable to different fitness levels.
Here are the basic steps for performing bodyweight rows:
- Find a horizontal bar or use rings/TRX bands.
- Grab the bar with an overhand grip that is slightly wider than shoulder-width apart.
- Engage your core and lift your chest towards the bar, keeping your body in a straight line from your head to your heels.
- Retract your shoulder blades as you pull your chest toward the bar.
- Lower your body back down to the starting position, keeping your core engaged and maintaining a straight line from your head to your heels.
What is the difference between ring rows and Australian pull-ups?
Both ring rows and Australian pull-ups target the muscles of the upper back, shoulders, and arms. While they are similar in some respects, there are a few key differences between the two exercises.
The main difference between ring rows and Australian pull-ups is the equipment used. Ring rows are performed using gymnastics rings, while Australian pull-ups are performed using a fixed horizontal bar.
Another key difference is the hand position. When performing ring rows, the hands are placed on the rings in a neutral grip position, with the palms facing each other. In Australian pull-ups, the hands are placed on the bar with an overhand grip that is slightly wider than shoulder-width apart.
Ring rows typically have a shorter range of motion than Australian pull-ups, as the rings can only be pulled towards the body until the hands reach the chest or ribcage. Australian pull-ups, on the other hand, allow for a greater range of motion as the body is pulled up towards the bar.
Ring rows are generally considered to be easier than Australian pull-ups, as they allow for more assistance from the legs and require less upper body strength. Australian pull-ups are more challenging and require greater upper body strength and stability.
What muscles do bodyweight rows work?
Latissimus dorsi, or “lats” for short
Our lats are the largest muscles of the back and are responsible for adducting and extending the shoulder joint. Bodyweight rows are a great exercise for working the lats, as they require you to pull your body weight towards the bar or rings, which helps to engage and strengthen these muscles.
Rhomboids and middle trapezius
The rhomboids and middle trapezius are two smaller muscles of the upper back that help to stabilize the shoulder blades and retract the shoulder blades towards the spine. Bodyweight rows help to target these muscles by requiring you to retract your shoulder blades and engage your upper back muscles.
Biceps and forearms
Bodyweight rows also engage the biceps and forearms, as you must grip the bar or rings and use your arm muscles to pull your body weight toward the bar. This helps to strengthen these muscles and improve grip strength.
How to do pull-ups?
Pull-ups are one of the staple exercises in calisthenics and as a beginner, it is important to teach your body the correct technique from the very start.
There are 3 main mistakes that we all have done at some point or are doing right now and I want to highlight those mistakes to be able to correct them as fast as possible.
3 pull-up mistakes and how to fix them
- The first mistake is not going all the way down or not locking out your elbows in the bottom position. If you are training with heavy weights or have elbow injuries, not going all the way down can have its benefits. But If you are just learning the pull-up and have healthy elbows I would recommend building strength in the full range of motion. This will help you prevent injuries down the line. Slowly come all the way down and try to not drop into the bottom position, but control the eccentric movement as much as you can.
- The second mistake is bending your neck and having your chin facing the sky. This can be useful if you are competing and want more repetitions. If you are not competing I would strongly recommend building strength in the full range of motion instead. This means keeping a neutral neck, and your nose pointing forward. You have to pull higher, but that is a good thing in the long run as you gain more strength.
- The third mistake is keeping your elbows forward instead of pulling your elbows backward. Having your elbows facing forward will mainly work your biceps and not your back muscles. When pulling your elbows back behind you you will engage your back much more. When training explosive pull-ups for the muscle-up, then you want to point your elbows forward. But that’s another story…
What muscles do pull-ups work?
Pull ups are a compound exercise that work multiple muscle groups in the upper body. Here are some of the main muscles that are worked during pull ups:
- Pull ups are particularly effective for strengthening the back muscles, including the latissimus dorsi, rhomboids, and trapezius muscles. These muscles are responsible for pulling the arms down towards the body, which is the main movement involved in pull ups.
- The biceps are also heavily involved in pull ups, as they are responsible for flexing the elbows and pulling the body up towards the bar.
- The forearms play a key role in grip strength during pull ups, as they are responsible for holding onto the bar.
- The shoulders, specifically the deltoids, are involved in stabilizing the upper body during the movement and assisting with pulling the body up towards the bar.
- The core muscles are also engaged during pull ups, as they help to stabilize the body and maintain proper form throughout the movement.
How to do pull-ups with resistance bands?
The thicker the resistance band the more help you get. Try the green band first. If you find that the green band doesn’t give you enough assistance, try to pair it with another band for example the red one. And as a beginner, I recommend choosing a band that allows you to do 5-10 repetitions for 3-5 sets, In other words, you don’t want to go too heavy.
Step into the band with your feet and not your knees for the best body alignment. Pull your elbows down to the side and back until you get your chin over the bar. Stop for a second and slowly come down to your starting position.
In this way you are both training the concentric part of the movement when you are pulling yourself up, the isometric part when you are holding for a second, and the eccentric part when you are slowly lowering yourself down.
With this approach, you are strengthening your pull-up strength in a fast and safe way. Do as many as you can until your form breaks down for three sets. Work yourself down band by band until you don’t need them anymore.
How many pull-ups should I be able to do?
The number of pull-ups you should be able to do depends on various factors, including your age, gender, body weight, and fitness level.
As a general guideline, the average person should be able to do at least one or two pull-ups. However, if you are a beginner, you may not be able to do any at first. With consistent training and practice, you can gradually increase your strength and the number of pull-ups you can perform.
For men, being able to do 10-15 pull-ups is considered a good level of fitness. For women, being able to do 1-5 pull-ups is considered a good level of fitness.
It’s important to note that pull-ups require a lot of upper body strength, especially in the back, arms, and shoulders. If you’re having trouble doing pull-ups, consider incorporating exercises that target these muscle groups, such as rows, lat pulldowns, and push-ups, into your workout routine.
Different kinds of pull-ups
There are a lot of different ways to go about doing pull-ups depending on how you grip the bar. Here are a few examples of pull-ups that you can try in your training.
Neutral grip pull-ups
Neutral grip pull-ups are a variation of the traditional pull-up exercise in which the palms of your hands face each other.
To perform neutral grip pull-ups, you will need access to a pull-up bar that has handles that allow for a neutral grip. Grip the handles with your palms facing each other and your hands shoulder-width apart. From there, pull your body up towards the bar, keeping your elbows close to your body, until your chin is above the bar. Lower your body back down to the starting position and repeat for your desired number of repetitions.
Neutral grip pull-ups can be an effective exercise for targeting your biceps, forearms, and back muscles, while also putting less stress on your wrists and elbows compared to other grip variations. They can also be a good option for individuals who experience discomfort or pain with traditional overhand or underhand grip pull-ups.
Weighted pull-ups
If you can do 10 reps och 5 sets of bodyweight pull-ups, then you are ready to try some weighted pull-ups. This can be done using a weight belt, a weight vest, or by holding a dumbbell or weight plate between your feet or thighs.
Incorporating weights into your pull-up training should be done gradually and with proper form to ensure that you’re getting the most out of the exercise while minimizing the risk of injury.
Pull-ups vs Chin-ups
Pull-ups are performed with an overhand grip, with your palms facing away from you. This grip position places more emphasis on your back muscles, specifically your lats (latissimus dorsi), as well as your biceps and forearms.
Chin-ups, on the other hand, are performed with an underhand grip, with your palms facing towards you. This grip position places more emphasis on your biceps and forearms, while also targeting your back muscles, particularly your lats.
While both exercises target similar muscle groups, the different grip positions used in pull-ups and chin-ups may make one exercise feel more comfortable or effective for some people over the other. Additionally, individuals with weaker biceps may find chin-ups easier to perform, while those with stronger back muscles may find pull-ups easier.
Overall, incorporating both pull-ups and chin-ups into your workout routine can help to target your upper body muscles from different angles and help to build overall strength and muscle mass.
How to do more pull-ups?
Increasing the number of pull-up repetitions you can perform requires building strength and endurance in the muscles used in the exercise. Here are some tips to help you increase your pull-up repetitions.
- Practice regularly: Consistent practice is key to improving your pull-up strength and endurance. Try to incorporate pull-ups into your workout routine 1-2 times per week.
- Start with the basics: Begin by mastering the basic pull-up form, focusing on proper technique, and performing as many reps as you can with good form. As you become stronger, you can gradually increase the number of reps you do in each set.
- Incorporate variations: Experiment with different grip widths and variations like chin-ups, which can help to target different muscles and prevent boredom.
- Use assistance: If you’re struggling to perform multiple pull-ups, you can use assistance from a band or machine to help you lift your bodyweight. This can help you to build strength and work towards performing unassisted pull-ups.
- Increase volume and frequency: Gradually increase the total number of pull-ups you perform each workout, or perform multiple sets of fewer reps with short rest periods in between to build endurance.
- Focus on form and technique: Ensure you’re using proper form throughout the movement, engaging your back muscles and avoiding swinging or using momentum to pull yourself up.
- Add weight: Once you can perform several reps of bodyweight pull-ups, you can begin to incorporate weighted pull-ups into your training. Adding weight can provide a greater challenge and help you to continue making progress.
Remember, increasing your pull-up repetitions takes time and effort, so be patient and consistent with your training. With dedication and hard work, you can improve your strength and endurance and increase the number of pull-up repetitions you can perform.
Dips, probably the best exercise for chest and triceps
The dips exercise is a bodyweight exercise that primarily targets the triceps, but also works the chest and shoulders to a lesser extent. To perform dips, you will need a dip station, parallel bars, or even the edge of a sturdy chair or bench.
Dips muscles worked
The dips exercise primarily works the triceps, which are the muscles located at the back of your upper arm. However, it also engages several other muscles, including:
- Chest (pectoralis major): The chest muscles work as synergists during dips, assisting the triceps in pushing your bodyweight up.
- Shoulders (anterior deltoids): The front part of your shoulders help stabilize your arms as you lower and raise your body during the exercise.
- Back (latissimus dorsi): The back muscles, particularly the lower part (teres major), are involved in the downward movement of the exercise.
- Core: Your abs and obliques work to keep your body stable and upright during dips.
Overall, dips are an effective compound exercise that engage multiple muscle groups at once, making them a great addition to any upper body workout routine.
How to do parallel dips?
We often hear about parallel bar dips. It is the most common dip exercise, especially in the world of calisthenics and bodyweight training.
Parallel dips are one of my favorite exercises. It targets mainly your triceps and chest and is a powerful exercise when done correctly with the right progressions.
There are a couple of ways of getting started as a beginner. If you have access to a parallel dip bar I would recommend working with resistance bands and building strength band by band until you can do bodyweight dips. The bar I am using in the video is a little bit too short for me, therefore I need to bend my legs, which is not the best practice. If you have access to a higher bar, that would be optimal.
I would also recommend doing negative dips where you slowly lower yourself down working on the eccentric part of the movement which builds a lot of strength. You can put these two together by pushing up into an assisted dip and then lowering yourself slowly without the band for reps.
Make sure to keep your chest up and your shoulders back throughout the exercise to avoid unnecessary strain on your shoulders. Also, keep your elbows close to your body and avoid flaring them out to the sides.
If you’re new to dips, start with a few repetitions and gradually increase as you become stronger. You can also modify the exercise by placing your feet on the ground or using an assisted dip machine if you need additional support.
Straight bar dips
Then we have the so-called straight bar dip. Here you will need access to some kind of straight bar. Straight bar dips are mainly used as a step toward the bar muscle-up. As a beginner, you can use the same approach as I showed you with the parallel dips.
Use a resistance band and work yourself down band by band until you can do them with only your body weight. You can also try to jump up into the top position of the straight bar dip and lower yourself down slowly. You can put the two together by doing an assisted straight bar dip and then lower yourself down without the band. Try to touch the bar right under your chest.
You can alternate between the straight bar dip and parallel dips to get the most out of your workout program. Both dip variations have their benefits.
How to do dips at home
If you don’t have access to a dip station or parallel bars, there are still ways to perform dips at home using household items or furniture. Here are a few options:
Chair Dips
You can use the edge of a sturdy chair or bench to perform dips at home. Sit on the edge of the chair with your hands gripping the edge, fingers pointing forward. Extend your legs out in front of you and lower your body until your arms are at a 90-degree angle, then push yourself back up to the starting position.
Countertop Dips
You can also use a kitchen countertop or other sturdy surface to perform dips. Stand facing the counter with your hands gripping the edge, fingers pointing forward. Lower your body until your arms are at a 90-degree angle, then push yourself back up to the starting position.
Calisthenics leg exercises
Training legs with calisthenics is both fun and simple. There are many exercises that will give you strong legs using calisthenics but I will list the main ones suitable for a beginner.
What are Air squats / Bodyweight squats?
Air squats, also known as bodyweight squats, are a type of exercise that involves squatting down while using only your body weight for resistance. They are a foundational movement pattern and one of the most basic exercises used in strength training and fitness.
To perform an air squat, you begin by standing with your feet shoulder-width apart, with your toes pointed slightly outward. Next, you lower your hips back and down, keeping your chest up and your weight on your heels. You continue to lower your hips until your thighs are parallel to the ground or as far as comfortable for your range of motion. Finally, you push through your heels to stand back up, squeezing your glutes at the top of the movement.
It’s important to maintain proper form throughout the exercise to avoid injury and get the most benefit. Some key points to keep in mind are to keep your knees in line with your toes, keep your chest up, and engage your core and glutes throughout the movement.
Air squats / Bodyweight squats benefits
- Strengthening of muscles: Air squats primarily work the muscles in the legs, including the quadriceps, hamstrings, and glutes. Additionally, they can also help strengthen the core muscles, including the lower back and abdominals.
- Improving mobility and flexibility: Squatting can help increase the range of motion in the hips, knees, and ankles, which can improve overall mobility and flexibility.
- Enhancing balance and coordination: Squats require balance and coordination to perform correctly. Over time, practicing air squats can improve your ability to maintain balance and coordinate movements, which can be beneficial in daily life and other physical activities.
- No equipment needed: One of the best things about air squats is that you can perform them anywhere, as they require no equipment. This makes them a convenient and accessible exercise for anyone looking to improve their fitness.
Single leg step-ups
Single leg step ups are a great calisthenics exercise that can help improve lower body strength, balance, and stability. When performing single leg step ups, it’s important to maintain good form and balance. Keep your core engaged and your back straight throughout the movement. If you have trouble with balance, you can start by doing the exercise with both feet on the step before progressing to single leg step ups. Here’s how to do a single leg step up:
- Find a sturdy step, bench, or platform that is knee-height or lower.
- Stand facing the step with one foot on the ground and the other foot on the step.
- Shift your weight onto the foot on the step and engage your core.
- Push through your heel to lift your body up onto the step.
- Pause at the top of the movement, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of reps, then switch legs and repeat on the other side.
- To make the exercise more challenging, you can hold a weight in each hand or increase the height of the step.
What are box jumps?
Box jumps are a popular plyometric exercise that involve jumping onto a sturdy box or platform from a standing position. The exercise typically involves starting in a squatting position, then explosively jumping up onto the box with both feet and landing in a stable position on top of the box.
Box jumps are often used in strength and conditioning programs to improve explosive power, lower body strength, and athletic performance. They can also be used in CrossFit workouts and other forms of functional fitness training.
It’s important to choose a box height that is appropriate for your fitness level and to use proper form to avoid injury. It’s also recommended to start with a lower box height and gradually work your way up as you become more comfortable with the exercise.
How to do Box jumps?
- Choose a sturdy and stable box or platform that can support your weight and handle the impact of your landing. The height of the box will depend on your fitness level and ability, but it’s recommended to start with a lower height and gradually increase it as you become more comfortable with the exercise.
- Stand in front of the box with your feet hip-width apart and your toes pointing forward. Your arms should be down by your sides.
- Begin by performing a small squat, bending your knees and lowering your hips slightly. Keep your back straight and your core engaged.
- From the squatting position, explode upwards by pushing through your feet and jumping onto the box. As you jump, swing your arms forward to help generate momentum.
- As you land on the box, make sure to land softly and absorb the impact with your legs. Try to land in a stable position with both feet on the box, and avoid letting your heels hang off the edge.
- Once you’ve landed on the box, you can either step down or jump back down to the starting position. If you choose to jump down, make sure to land softly and absorb the impact with your legs.
Bulgarian split squats
Bulgarian split squats, also known as rear-foot elevated split squats, are a single-leg exercise that primarily targets the quadriceps, glutes, and hamstrings. They are named after the Bulgarian weightlifting team, who popularized the exercise as part of their training regimen.
How to do Bulgarian split squats
Bulgarian split squats are a challenging exercise that requires balance, stability, and control. They can be modified by adjusting the height of the bench or the depth of the lunge, making them suitable for a range of fitness levels.
- Stand facing away from a bench or step with your feet hip-width apart.
- Lift one foot and place it on top of the bench or step, with the top of your foot resting on the surface. Your other foot should be about two to three feet in front of the bench or step, with your toes pointing forward.
- Engage your core and maintain a tall posture throughout the exercise.
- Lower your back knee down towards the ground, bending your front knee to create a lunge position. Keep your chest lifted and your weight distributed evenly between your front and back leg.
- Lower your body down until your front thigh is parallel to the ground, or as far as you can comfortably go.
- Push through the heel of your front foot and straighten your front leg to return to the starting position.
- Complete the desired number of repetitions before switching to the other leg.
Core exercises for beginners
There are a lot of core exercises in calisthenics, maybe too many! It’s important to keep it simple. Here are 2 exercises I would recommend to start with as a beginner.
Hollow body hold
The hollow body hold is an exercise used in calisthenics to strengthen the abdominal muscles, particularly the lower abdominals, as well as the hip flexors and lower back muscles.
How to do the hollow body hold exercise
- Lie flat on your back with your arms extended straight above your head and your legs straight out in front of you.
- Lift your arms and legs off the ground at the same time, keeping them straight.
- Engage your abs and press your lower back into the ground, creating a slight hollow in your lower back.
- Hold this position for as long as you can, aiming for 30-60 seconds.
To make the exercise more challenging, you can lower your legs closer to the ground, bring your arms closer to your body, or extend your arms and legs farther away from your body. Remember to keep your core engaged and your lower back pressed into the ground throughout the exercise.
When you can hold a position for 30 seconds you move on to a harder variation until you can hold the full position for 30 seconds.
Hollow body rocks
When you can hold a fully hollow body position for 30 seconds the next step is called hollow body rocks. From the full hold, you basically start rocking back and forth. That is made possible due to pressing your lower back into the ground creating the same base as on a rocking chair.
V-ups exercise
What are v-ups exercise? The next core exercise is called v-ups. The beginner version is where you pull your knees to your chest. This will challenge your core, your hip flexors as well as your coordination. Aim for 20 repetitions before you move on to the more advanced version.
In the more advanced version, you want to keep your knees completely straight as well as point your toes and touch your feet with your hands. This will challenge your core, your hip flexors, your coordination, and your hamstring flexibility which you might find you have to work on if you have a hard time keeping your knees straight.
V-ups are a great exercise for improving core strength, enhancing athletic performance, and increasing overall fitness. They can be incorporated into a full-body workout routine or performed as part of an ab-focused workout.
Aim for 20 clean repetitions.
Hanging knee raises
Hanging knee raises are a great exercise for building core strength and stability, and are also an excellent option for beginners who may not have the strength or flexibility to perform toes to bar or hanging leg raises. To increase the intensity of this exercise, you can try holding a weight between your feet or wearing ankle weights. It’s important to maintain proper form and control throughout the movement to avoid injury and get the most out of the exercise.
How to do knee raises?
- Begin by hanging from a pull-up bar with your arms extended and your core engaged.
- Slowly raise your knees towards your chest while keeping your legs bent.
- Continue to lift your knees until your thighs are parallel to the ground.
- Pause at the top of the movement, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of reps.
Hanging leg-raises
Hanging leg raises are a popular exercise that targets the lower abs and hip flexors. This exercise can be challenging but provides several benefits, including improved core strength, hip flexor flexibility, and increased stability. Hanging leg raises can also help to reduce lower back pain and improve posture, making them a great addition to any workout routine.
How to do hanging leg-raises
- Begin by hanging from a pull-up bar with your arms extended and your core engaged.
- Keep your legs straight and slowly raise them up towards the ceiling, keeping them together.
- Continue to lift your legs until they are parallel to the ground, or as high as you can without swinging.
- Pause at the top of the movement, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of reps.
These exercises are all effective alternatives to hanging leg raises and can be incorporated into your core strengthening or full-body workout routine. Remember to maintain proper form and control throughout each movement for maximum effectiveness.
Toes to bar
Toes to bar is an advanced exercise that targets the core, hip flexors, and upper body muscles. Toes to bar requires significant core strength, upper body strength, and flexibility, making it a challenging exercise for even the most experienced athletes. It’s important to maintain proper form and control throughout the movement to avoid injury and get the most out of the exercise. If you’re new to this exercise, you can modify it by performing knee raises or leg raises instead, and gradually work your way up to toes to bar.
How to do toes to bar
- Begin by hanging from a pull-up bar with your arms extended and your core engaged.
- Initiate the movement by engaging your core muscles and lifting your knees towards your chest.
- As your knees approach your chest, extend your legs upwards, aiming to touch your toes to the bar.
- Once your toes touch the bar, pause at the top of the movement, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of reps.
Does calisthenics build muscle?
If you want to build muscle with calisthenics, don’t overcomplicate it. Here are three common mistakes and my recommended solutions.
The first common mistake we do as beginners or even as intermediate calisthenics practitioners is that we often don’t push ourselves hard enough to make our muscles grow.
Build muscle with calisthenics by training to failure
Training until failure has gotten a bad reputation in the fitness industry. But if we do it the right way it will give you great results. Try to go to failure in every set you do. Really push yourself until you cannot do one more repetition. This will force your muscles to adapt and grow each time you work out.
We often just train the same reps and sets, eight reps for three sets as an example and we think we are pushing ourselves hard enough but in reality, we are oftentimes just stuck in the same place without any significant strength or muscle growth.
Training until failure will push you out of your comfort zone and you will gain a lot of new strength and muscle in a short amount of time. Three sets until failure is a perfect way to start.
Just remember to rest until recovered between each set. Training until failure needs some extra recovery time. I would also recommend writing down your results from each workout as the goal is to try to beat your numbers in one or more sets the next time you train the same exercise. This won’t happen every time of course but it will give you that extra push to train hard and build more muscle.
Recovery is key
The second mistake is not getting enough sleep. No matter how hard you push yourself in the gym you are not going to see any significant results if you don’t sleep and recover enough. Aim for around 8 hours of sleep every night. Try to make your bedroom pitch black and cool for optimal recovery.
Another important part of my recovery is stretching. I find that I am more prone to injuries when I am stiff. A good way to get your stretching done is in between sets. Let’s say you’re resting for about 3-5 minutes between every set. This is a perfect time to stretch and work on your mobility.
Eating enough calories
The third mistake is not eating enough calories from quality foods. If you’re training hard you have to eat a lot of calories to recover and build that muscle. One way of knowing how many calories you need is to use a calorie tracker app for one week. Then you will clearly see how many calories you eat and if you need to eat more or less.
Calisthenics training program
If you don’t know how to start your calisthenics journey and want a simple weekly program to follow I would recommend downloading my free beginner calisthenics program.
