Unlock Your Full Potential: 12 Easiest Calisthenics Moves Revealed
Ever wondered what are the easiest calisthenics moves you can start your fitness journey with? I know I did when I started out. I searched but most of the exercises I stumbled upon were just too hard to start with as a complete beginner.
Here I’m going to reveal the 12 easiest calisthenics moves that will help you unlock your fitness potential. Calisthenics is an incredible way to build strength, flexibility, and endurance, all without the need for expensive equipment or gym memberships.
So, let’s dive in and explore these amazing moves that will revolutionize your fitness journey!
Easiest calisthenics moves and their benefits
Before we jump into the moves, let’s talk about why calisthenics is such an effective and popular fitness training method. First and foremost, it’s accessible to everyone, regardless of fitness level or budget. You can do these exercises anywhere, anytime, without any fancy equipment.
Calisthenics engages multiple muscle groups simultaneously, leading to improved overall strength and functional fitness. Plus, it’s a fantastic way to enhance your body control, balance, and coordination.
So, get ready to enjoy these benefits as we explore the 12 easiest calisthenics moves!
The list of 12 easiest calisthenics moves
The easiest calisthenics moves must target all major muscle groups like abs, arms, lower back, upper back, legs, chest, and shoulders. Here’s the list of the 12 easiest calisthenics moves:
- Laying Knee Raise
- Laying Leg Raise
- Glute Bridge
- Single-Leg Glute Bridge
- Knee Push Up
- Knee Diamond Push Up
- Swimmers
- Lower Body Lifts
- Incline Pike Push Ups
- Incline Diamond Pike Push Ups
- Low Bar Chin Up
- Low Bar Pull Up
1. Laying Knee Raise
Let’s start with two easiest calisthenics moves that target your abs and hip flexor muscles. The first one is the laying knee raise. You can check out more ideas in a leg raise progression.
The great thing about those skills is they don’t need any equipment. Yes, you can use an exercise mat for convenience. But it’s completely optional.
Positioning:
Lie flat on your back with your arms by your sides and your legs straight.
Upward movement:
Slowly raise your knees toward your chest while keeping your lower back pressed against the floor. Focus on using your core muscles to lift your legs. Avoid using momentum.
Downward movement:
Lower your legs back down with control.
Load:
- 3 sets
- 5-8 reps in each set
2. Laying Leg Raise
Laying leg raise is significantly more difficult than laying knee raise. I had a hard time progressing from a laying knee raise to a laying leg raise when I started. So take your time and allow your body to gradually adapt to increased load.
Positioning:
Position yourself like in the previous exercise.
Upward movement:
Lift your legs off the ground until they are facing straight up. Concentrate on keeping your toes pointed.
Downward movement:
Slowly lower your legs back down and repeat.
Load:
- 3 sets
- 5-8 reps in each set
3. Glute Bridge
After your core, it’s time to work on your legs. The easiest two moves will be working your glutes. The first one is the glute bridge.
When those two skills are no longer challenging, you can get inspired by checking the squat progression. For these two exercises, you can use an exercise mat for convenience.
Positioning:
Start by lying flat on your back with your knees bent and feet flat on the ground. Place your arms by your sides and palms down.
Upward movement:
Engage your glute muscles and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
Downward movement:
Hold for a brief moment, then slowly lower your hips back down. Repeat for reps.
Load:
- 3 sets
- 5-8 reps in each set
4. Single Leg Glute Bridge
Single leg glute bridge is the harder version of the glute bridge. Doing it with one leg in the air makes it harder to do. To intensify the glute bridge, let’s add some single-leg action!
Positioning:
Begin in the same starting position as the glute bridge. Extend one leg straight out in front of you. This leg will be lifted off the ground while your other foot will be planted firmly on the ground. This other leg will be used as your working leg.
Upward movement:
Drive through your planted foot and lift your hips off the ground, engaging your glutes.
Downward movement:
Hold for a moment, then lower your hips back down. Repeat for reps and then switch your legs. Repeat on the other side for the same number of reps.
Load:
- 3 sets
- 5-8 reps in each set
5. Knee Push Up
The next two skills are dedicated to your chest and triceps muscles. The easiest will be the knee push up. If you’re new to push ups, the knee push up is a fantastic place to start building upper body strength.
When you master those two easy exercises, you can find a load of harder skills in a push up progression.
Positioning:
Begin in a high plank position with your hands shoulder-width apart and knees on the ground.
Downward movement:
Keep your core engaged and slowly lower your chest towards the floor while maintaining a straight line from your head to your knees.
Upward movement:
Push yourself back up to the starting position. Focus on using your chest and triceps muscles.
Load:
- 3 sets
- 5-8 reps in each set
6. Knee Diamond Push Up
Ready to challenge yourself a little more? The knee diamond push up is another exercise that targets your triceps and chest muscles. When compared to knee push ups, knee diamond push ups will be more demanding on your triceps.
Positioning:
Start in the same position as the knee push up but bring your hands close together, forming a diamond shape with your thumbs and index fingers.
Downward movement:
Slowly lower your chest towards the diamond shape, maintaining a straight line from your head to your knees.
Upward movement:
Push up from the floor by extending your arms.
Load:
- 3 sets
- 5-8 reps in each set
7. Swimmers
To continue our easiest calisthenics moves exploration let’s examine two skills that target your lower back muscles. The easiest will be the swimmers exercise.
As always, there is more to explore in a bridge progression.
To do those exercises more conveniently it would be nice to have a soft surface to lie on. This can be something like an exercise mat.
Let’s engage your lower back muscles with this dynamic exercise.
Positioning:
Lie flat on your stomach with your arms extended straight out in front of you.
Performing:
Lift your left leg and your right arm off the ground. Lower your leg and arm back down.
Switch your leg and arm and repeat the same with your right leg and your left arm.
When you do lifting and lowering motion on both sides this counts as one rep.
Load:
- 3 sets
- 5-8 reps in each set
8. Lower Body Lifts
Lower body lifts will add another level of difficulty to your lower back workouts. It will be harder than swimmers because you will be lifting both of your legs at the same time.
Positioning:
Lay down on your belly with your arms extended straight in front of you.
Upward movement:
Lift your legs off the ground by squeezing your glutes and engaging your lower back muscles. Keep your arms on the ground.
Downward movement:
Slowly lower your legs back down. Repeat for reps.
Load:
- 3 sets
- 5-8 reps in each set
9. Incline Pike Push Up
This list would not be complete without shoulder exercises. The next two moves are doing exactly that – working your shoulder muscles, aka deltoids. The first one is the incline pike push up.
You can always find something more demanding in a pike push up progression.
Positioning:
Find a sturdy elevated surface, like a bench or step, and assume a push up position with your feet on the ground and hands placed shoulder-width apart on the elevated surface. Walk your feet back, creating an inverted V shape with your body.
Downward movement:
Bend your elbows and lower your head towards the surface.
Upward movement:
Push yourself back up to the starting position.
Load:
- 3 sets
- 5-8 reps in each set
10. Incline Diamond Pike Push Up
To load your deltoids a bit more and engage your triceps as well, we’ll modify the incline pike push up. Introducing incline diamond pike push up.
Positioning:
Assume the same inverted V shape as the previous exercise but bring your hands close together, forming a diamond shape with your thumbs and index fingers.
Downward movement:
Lower down by bending your elbows. Aim to touch an elevated surface with your head.
Upward movement:
Push yourself back up.
Load:
- 3 sets
- 5-8 reps in each set
11. Low Bar Chin Up
To round things up it’s time to concentrate on your upper back and biceps muscles. This will cover the majority of the main muscle groups. One of the easiest exercises is the low bar chin up.
When you are ready to try something harder, there is much more to choose from in a pull up progression.
For those exercises, you will need access to a low bar.
Positioning:
Find a low bar that allows you to grab it with your hands. Grab the bar with an underhand grip, hands shoulder-width apart. Hang with your arms fully extended and your heels firmly on the floor.
Upward movement:
Pull yourself up until your chest touches the bar.
Downward movement:
Lower yourself back down with control and repeat.
Load:
- 3 sets
- 5-8 reps in each set
12. Low Bar Pull Up
Low bar pull-up is harder to do than a low bar chin-up. It is also known as an inverted row or Australian pull-up. This exercise will load your lats more than low bar chin-ups.
Positioning:
Grab the low bar with an overhand grip. Your hands should be a bit wider than shoulder-width apart.
Upward movement:
Pull up your body. Aim to touch the bar with your chest.
Downward movement:
Control your descent as you lower yourself back down.
Load:
- 3 sets
- 5-8 reps in each set
Tips for effective use of the easiest calisthenics moves
As you embark on your calisthenics journey, keep these tips in mind to maximize your progress:
- Warm up before each workout to prepare your muscles for the movements.
- Stretch after the workout to elongate your shortened muscles. This will increase the volume of your muscles. So your muscles will be larger after stretching.
- Focus on maintaining proper form throughout the exercises to avoid injuries.
- Start with a number of repetitions that challenge you but are achievable.
- Gradually increase the number of reps or difficulty of the exercises as you get stronger.
- Listen to your body and rest when needed to allow for recovery and prevent overtraining.
- Incorporate a balanced diet and stay hydrated to support your fitness goals.
Easiest calisthenics moves: Summary
Congratulations! You’ve unlocked the power of the 12 easiest calisthenics moves that can take your fitness journey to new heights.
Calisthenics offers endless possibilities for building strength, flexibility, and endurance, all while using just your body weight.
Remember, consistency and determination are key to achieving your fitness goals. So, embrace these moves, have fun with your workouts, and watch as your fitness potential unfolds before your eyes.
