Calisthenics is the best starting point for beginners to enter the fitness world! Today, let’s explore eight golden home – based fitness moves together. They can exercise more than 70% of your muscles all over your body, allowing you to enjoy the fun of fitness at home!
🔥 Eight Golden Calisthenics Moves 🔥
Downward Dog Lie down on your stomach with your hands on either side of your chest. Open your feet to hip – width apart. Exhale, push your hips back and up, straighten your legs and arms, extend your spine, align your arms and spine in a straight line, and hold for 5 – 8 breaths.
Squats (Squats) Target muscle groups:
thigh muscles, buttocks, and core muscles. Method: Stand with your feet shoulder – width apart, bend your knees and squat down with your hips back, making sure your knees don’t go beyond your toes, then return to the starting position.
Lunges (Lunges) Target muscle groups:
thigh muscles, buttocks, and core muscles. Method: Step one foot forward, bend your knee and lower yourself until your front thigh is parallel to the ground, your back knee is close to the ground, keep your body upright, and maintain a stable pace.
Plank (Plank) Target muscle groups:
core muscles. Method: Support yourself on your elbows, keep your body in a straight line, and hold this position for 30 seconds to 1 minute. Note that you should keep your body in a straight line and avoid sagging your waist.
Sit – ups (Sit – ups) Target muscle groups:
abdominal muscles. Method: Lie on your back, place your feet flat on the ground, bend your knees, put your hands behind your head. Contract your abdominal muscles to lift your upper body, then return to the starting position.
Mountain Climbers (Mountain Climbers) Target muscle groups:
core muscles, shoulders, and legs. Method: Start in a push – up position, quickly alternate bringing your knees towards your chest. The movement should be fast and steady.
Leg Raises (Leg Raises) Target muscle groups:
lower abdominal muscles. Method: Lie on your back, keep your legs together and lift them to 90 degrees, then slowly lower them but don’t let them touch the ground. Keep your waist on the ground and avoid arching it.
Superman (Superman) Target muscle groups:
lower back muscles, buttocks, and shoulders. Method: Lie face down, stretch your hands forward, lift both arms and legs, hold for a few seconds, then lower them.
📅 Weekly Exercise Plan 📅
Monday: Full – body workout (Squats, Plank)
Tuesday: Back extension or light aerobic exercise
Wednesday: Core workout (Leg Raises, Plank)
Thursday: Back extension or light aerobic exercise
Friday: Lower limb workout (Squats, Lunges, Mountain Climbers)
Saturday: Upper limb and core workout (Plank, Leg Raises)
Sunday: Back extension or light aerobic exercise
⚠️ Precautions ⚠️
Do 5 – 10 minutes of warm – up exercises before each workout and 5 – 10 minutes of cool – down exercises after the workout. Make sure the posture of each move is correct to avoid injury.
