5 Beginner-Friendly Calisthenics Moves To Get Toned, Strong and Flexible

Ever wondered what Calisthenics actually is? Find out more as Start Station’s Calisthenics trainer, Haaziq, walks us through it’s benefits and some beginner-friendly moves for strength and flexibility!

What is Calisthenics

Rooting from the Greek words kálos and sthénos, literally translating to beauty and strength, Calisthenics is the training of the body for physical improvement, particularly in strength and flexibility, by using body weight as resistance and the main training tool. Strength and flexibility helps to protect joints, muscles and tendons from strains and tears thus reducing the likelihood of suffering from illnesses like Osteoporosis and Arthritis which are common among the elderly.

Benefits of Calisthenics


Absolutely no equipment or weights are used in Calisthenics training which makes it one of the only ways to build muscle mass, strength and improve flexibility with nothing but, well … yourself!  Perfect for when you’re travelling without easy access to free-weights or machines, or simply don’t have the time or budget to make a trip down to a gym.

Decreased risk of injury

There is generally a lower risk of injury associated with Calisthenics in comparison to weight training, where often you will be lifting weights beyond your own body weight and posing greater risk to yourself when done without proper form or care.

Functionality and practicality

The human body is not designed for body parts to work in isolation, and this is precisely what weight training will often impose. Calisthenics movements work the muscles together as a single functional unit. A push-up, for instance, simultaneously involves the efforts of your deltoids, triceps, pectorals, abdominals, lower back, thighs, hamstrings, glutes, and calf muscles. These compound movements improve coordination, deep core strength, and proprioceptive movements (the ability to perceive and sense the movement or orientation of the body).

5 Calisthenic Moves

Pike Push-Up

Target areas: front delts, shoulders, triceps and trains flexibility in lower back, hamstrings and glutes


Target areas: core, hip flexors, quads, shoulders, triceps and flexibility in the hamstrings

Pistol Squat

Target areas: quads, glutes, core, flexibility in the hamstrings and ankle mobility

Pike Hip-Through

Target areas: core, serratus anterior and trains flexibility in hip flexors and hamstrings

Skin The Cat


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