{"id":60758,"date":"2024-05-28T16:14:39","date_gmt":"2024-05-28T16:14:39","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=60758"},"modified":"2024-12-25T17:19:54","modified_gmt":"2024-12-25T17:19:54","slug":"calisthenics-for-beginners-women","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/","title":{"rendered":"Calisthenics for Beginners: Women Edition (Benefits, Exercises and FAQ)"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#Why_Should_Women_Start_Calisthenics\" >Why Should Women Start Calisthenics?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#It_Boosts_Cardiovascular_Health\" >It Boosts Cardiovascular Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#It_Enhances_Muscular_Strength_and_Endurance\" >It Enhances Muscular Strength and Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#It_Promotes_Flexibility_and_Mobility\" >It Promotes Flexibility and Mobility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#It_Improves_Functional_Strength\" >It Improves Functional Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#It_May_Aid_Weight_Loss\" >It May Aid Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#It_May_Improve_Bone_Health\" >It May Improve Bone Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#It_Supports_Mental_Health\" >It Supports Mental Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#It_Fosters_Body_Positivity\" >It Fosters Body Positivity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#It_Requires_Little_Equipment_and_Can_Be_Done_Anywhere\" >It Requires Little Equipment and Can Be Done Anywhere<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#What_Is_The_Best_Calisthenics_Workout_for_Women\" >What Is The Best Calisthenics Workout for Women?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#Detailed_Calisthenics_Workout_Routine_for_Women\" >Detailed Calisthenics Workout Routine for Women<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#1_Warm-up\" >1. Warm-up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#2_Dynamic_Stretching\" >2. Dynamic Stretching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#3_Push-ups\" >3. Push-ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#4_Squats\" >4. Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#5_Planks\" >5. Planks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#6_Lunges\" >6. Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#7_Cool-down\" >7. Cool-down<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#How_Often_Should_Women_Do_Calisthenics\" >How Often Should Women Do Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#How_Do_Women_Start_Calisthenics\" >How Do Women Start Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#Is_Calisthenics_Good_For_Female\" >Is Calisthenics Good For Female?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#Can_a_Girl_Learn_Calisthenics\" >Can a Girl Learn Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#Is_Calisthenics_Harder_for_Women\" >Is Calisthenics Harder for Women?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Toned, lean muscle, and functional strength await those who venture into the world of calisthenics. The Calisthenics body type is not just about looking good; it&#8217;s about building a foundation of strength, flexibility, and endurance.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_for_beginners_women&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_for_beginners_women\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Please, don&#8217;t gloss over the term &#8220;functional.&#8221; Calisthenics is about building strength for everyday life movements, not just for\u00a0 <a href=\"https:\/\/betterme.world\/articles\/calories-burned-lifting-weights-for-30-minutes\/\">lifting weights<\/a> at the gym (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). This makes it a perfect exercise choice for women who want to feel strong and capable in their daily activities.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With that in mind, how do you start on this path to physical empowerment? Should you just jump into doing push-ups and pull-ups, or is there a more structured way to ease into it?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thankfully, you don&#8217;t need to figure it all out on your own. We&#8217;ve compiled a comprehensive guide that will take you from calisthenics curious to a confident practitioner.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide covers the <a href=\"https:\/\/betterme.world\/articles\/benefits-of-calisthenics\/\">benefits of calisthenics<\/a>, introduces you to beginner-friendly exercises, and answers some of the most frequently asked questions. Let&#8217;s get into transforming your fitness routine and, ultimately, your life.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Should_Women_Start_Calisthenics\"><\/span><b>Why Should Women Start Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics not only offers a path to improved physical health through functional strength and potential weight loss but also promotes a holistic approach to well-being that encompasses mental health, body positivity, and a stronger, more capable body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are the top reasons why women should start calisthenics:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"It_Boosts_Cardiovascular_Health\"><\/span><b>It Boosts Cardiovascular Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/10-calisthenics-exercises\/\">Calisthenics exercises<\/a>, which include movements like jumping jacks, burpees, and high knees, get the heart pumping. This increased cardiovascular activity strengthens the heart muscle, improves blood flow, and reduces the risk of heart disease (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/283538191_The_Impact_Of_Ten_Weeks_Of_Bodyweight_Training_On_The_Level_Of_Physical_Fitness_And_Selected_Parameters_Of_Body_Composition_In_Women_Aged_21-23_Years\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Heart disease is a leading cause of death among women globally (<\/span><a href=\"https:\/\/www.cdc.gov\/heartdisease\/women.htm\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). By engaging in activities that bolster heart health, women can significantly lower their risk factors associated with cardiovascular diseases (<\/span><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/heart-disease\/in-depth\/heart-disease-prevention\/art-20046502\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.escardio.org\/Councils\/Council-for-Cardiology-Practice-(CCP)\/Cardiopractice\/physical-activity-for-cardiovascular-prevention\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research indicates that regular aerobic exercise, including dynamic bodyweight movements found in calisthenics, can improve heart health by lowering blood pressure, reducing bad cholesterol levels, and increasing good cholesterol (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fcvm.2018.00135\/full\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"It_Enhances_Muscular_Strength_and_Endurance\"><\/span><b>It Enhances Muscular Strength and Endurance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calisthenics relies on using one&#8217;s own body weight to build muscle. Exercises like push-ups, squats, and planks target multiple muscle groups, improving overall muscular strength and endurance over time (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/283538191_The_Impact_Of_Ten_Weeks_Of_Bodyweight_Training_On_The_Level_Of_Physical_Fitness_And_Selected_Parameters_Of_Body_Composition_In_Women_Aged_21-23_Years\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For women, increased muscle strength contributes to better metabolism, supports bone health, and aids in the prevention of osteoporosis, which women are more prone to, due to hormonal changes in their life, such as menopause (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK45503\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies have shown that <a href=\"https:\/\/betterme.world\/articles\/resistance-training-at-home\/\">resistance training<\/a>, like calisthenics, increases lean muscle mass, which in turn enhances metabolic rate (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Higher metabolic rates mean the body burns more calories at rest, aiding in weight management and reducing the risk of obesity-related diseases.<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_for_beginners_women\">experience the fun side of fitness <\/a> and dieting with BetterMe!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"It_Promotes_Flexibility_and_Mobility\"><\/span><b>It Promotes Flexibility and Mobility<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many calisthenics exercises incorporate stretching and flexibility movements, which can improve joint mobility and overall flexibility (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/283538191_The_Impact_Of_Ten_Weeks_Of_Bodyweight_Training_On_The_Level_Of_Physical_Fitness_And_Selected_Parameters_Of_Body_Composition_In_Women_Aged_21-23_Years\"><span style=\"font-weight: 400;\">g<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Improved flexibility is crucial for reducing the risk of injuries and for maintaining overall body functionality (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/stretching\/art-20047931\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">) For women, particularly those who might sit for extended periods or lead a sedentary lifestyle, enhancing flexibility can alleviate pains and improve posture.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Flexibility exercises have been linked with decreased stiffness in arteries, which is beneficial for heart health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7460052\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). Increased mobility through regular engagement in calisthenics can also mitigate back pain and improve balance and coordination.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"It_Improves_Functional_Strength\"><\/span><b>It Improves Functional Strength<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Functional strength refers to the strength that gets us through daily life activities \u2014 lifting groceries, climbing stairs, or even carrying a child. Calisthenics enhances this type of strength by simulating natural movement patterns and engaging multiple muscle groups simultaneously (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For women, developing functional strength is essential not just for performing daily tasks with ease but also for injury prevention. Strong muscles and joints are less prone to strains and injuries, which can be especially crucial for women as they age, helping maintain independence and quality of life (<\/span><a href=\"https:\/\/www.orthoohio.com\/reduce-pain-and-increase-mobility-with-regular-activity\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies indicate that functional training, like calisthenics, significantly improves core stability, balance, and overall physical performance (<\/span><a href=\"https:\/\/diet.mayoclinic.org\/us\/blog\/2021\/functional-fitness-is-it-right-for-you\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). These improvements are due to the way calisthenics trains the body in an integrated manner, mimicking the movements and challenges faced in real life<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_for_beginners_women\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/2-8.png\" alt=\"calisthenics for beginners women\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"It_May_Aid_Weight_Loss\"><\/span><b>It May Aid Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calisthenics exercises can be highly effective for burning calories, both during and after workouts, due to their intensity and the large muscle groups they engage. This increased calorie burn can contribute to weight loss and fat reduction when combined with a calorie deficit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Maintaining a healthy weight is crucial for overall health, reducing the risk of chronic diseases such as diabetes, heart disease, and certain cancers (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK11795\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). For women, controlling weight can also have benefits for hormonal balance and reproductive health (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/weight-fertility-and-pregnancy-health\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High-intensity interval training (<a href=\"https:\/\/betterme.world\/articles\/hiit-calories-burned\/\">HIIT<\/a>), which can easily be incorporated into calisthenics routines, is particularly effective for fat loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10054577\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). HIIT calisthenics workouts boost metabolism and can keep it elevated for hours after exercise, a phenomenon known as the &#8220;afterburn effect&#8221; (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17101527\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"It_May_Improve_Bone_Health\"><\/span><b>It May Improve Bone Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calisthenics, being a weight-bearing exercise, can significantly improve bone density (<\/span><a href=\"https:\/\/www.niams.nih.gov\/health-topics\/exercise-your-bone-health\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you engage in exercises that force you to work against gravity, such as push-ups, squats, and lunges, you&#8217;re not just building muscle but also putting stress on your bones. This stress signals your body to increase bone mass, leading to stronger, healthier bones.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bone health is particularly important for women due to the increased risk of osteoporosis, a condition that weakens bones and makes them more susceptible to fractures (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK559156\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Factors such as menopause and lower peak bone mass than men, contribute to this risk. Engaging in regular calisthenics can help counteract these factors, preserving bone strength and reducing the likelihood of osteoporosis and fractures.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"It_Supports_Mental_Health\"><\/span><b>It Supports Mental Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Engaging in calisthenics can be a powerful mood booster. Physical activity releases endorphins, which are known to help reduce stress, anxiety, and symptoms of depression (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9902068\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mental health is a critical component of overall well-being. For women, who are statistically more likely to experience anxiety and depression (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4478054\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">), regular exercise can serve as an effective tool in managing mental health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9902068\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A plethora of studies support the link between regular exercise and improved mental health. Exercise acts as a natural antidepressant by improving neural growth, reducing inflammation, and fostering feelings of calmness and well-being (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10381534\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"It_Fosters_Body_Positivity\"><\/span><b>It Fosters Body Positivity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calisthenics empowers individuals to focus on what their bodies can do, rather than solely how they look. Achieving new fitness milestones, like mastering a pull-up or holding a longer plank, builds confidence and promotes a positive body image.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a society where women often face unrealistic beauty standards, fostering a sense of body positivity is vital. Calisthenics encourages appreciation of body functionality and strength, which can be incredibly empowering.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies suggest that physical activity can improve body image and self-esteem (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5068479\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). When you see tangible improvements in your strength and abilities, it naturally leads to a more positive perception of your body and its capabilities<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By integrating calisthenics into their fitness regimen, women can reap tremendous benefits that extend far beyond physical health, touching on mental well-being, self-esteem, and overall life satisfaction. It\u2019s not just about getting fit; it\u2019s about building a foundation for a healthy, happy life.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/wall-pilates-for-butt-a-quick-guide-for-beginners\/\"><i>Wall Pilates for Butt: A Quick Guide for Beginners<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"It_Requires_Little_Equipment_and_Can_Be_Done_Anywhere\"><\/span><b>It Requires Little Equipment and Can Be Done Anywhere<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the most significant advantages of calisthenics is that it can be done with little to no equipment, making it accessible and convenient for anyone (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). All you need is your body weight and a small space to perform exercises such as push-ups, squats, and lunges.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes calisthenics an ideal workout option for women who may not have access to a gym or equipment, those on a budget, or even busy moms looking for quick and efficient workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can be done virtually anywhere \u2013 at home, in a park, or while traveling \u2013 making it easy to maintain a consistent exercise routine no matter where life takes you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By embracing calisthenics, women can break free from the limitations of traditional exercise equipment and gym memberships, empowering themselves to take control of their fitness journey on their own terms.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Calisthenics_Workout_for_Women\"><\/span><b>What Is The Best Calisthenics Workout for Women?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best female calisthenics workout will vary depending on individual goals, fitness level, and preferences. However, a basic routine for women could include:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-up:<\/b><span style=\"font-weight: 400;\"> A few minutes of gentle cardio (e.g., jogging in place) to get the blood flowing and muscles warm (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26400696\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b><a href=\"https:\/\/betterme.world\/articles\/static-vs-dynamic-stretching\/\">Dynamic stretching<\/a>: <\/b><span style=\"font-weight: 400;\">Incorporating movements that mimic the exercises you&#8217;ll be performing can help prepare your body for the workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push-ups: <\/b><span style=\"font-weight: 400;\">This classic exercise is highly effective for building upper body strength and can be modified to suit different fitness levels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squats: <\/b><span style=\"font-weight: 400;\">These compound exercises target multiple muscle groups simultaneously, making them ideal for overall lower body development.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Planks:<\/b><span style=\"font-weight: 400;\"> A full-body exercise that targets the core and strengthens the back muscles, planks are an essential addition to any calisthenics routine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunges:<\/b><span style=\"font-weight: 400;\"> Another lower body strength exercise that targets the legs and glutes, lunges can be done in various variations to add variety.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cool-down: <\/b><span style=\"font-weight: 400;\">Ending the workout with a few minutes of gentle stretching can help reduce muscle soreness and improve flexibility (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-018-0916-2\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Detailed_Calisthenics_Workout_Routine_for_Women\"><\/span><b>Detailed Calisthenics Workout Routine for Women<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"1_Warm-up\"><\/span><strong>1. Warm-up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Muscles Worked<\/b><span style=\"font-weight: 400;\">: Full body<\/span><\/p>\n<p><b>Steps<\/b><span style=\"font-weight: 400;\">: Begin with 5 minutes of gentle cardio such as jogging in place, jumping jacks, or high knees. This increases the heart rate and prepares the body for exercise.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Dynamic_Stretching\"><\/span><strong>2. Dynamic Stretching<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Muscles Worked<\/b><span style=\"font-weight: 400;\">: Full body<\/span><\/p>\n<p><b>Steps<\/b><span style=\"font-weight: 400;\">: Perform dynamic stretches for about 5 minutes, focusing on movements that mimic the workout exercises. Include arm circles, leg swings, and hip circles to enhance mobility.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_for_beginners_women\">experience the versatility first-hand <\/a>d!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Push-ups\"><\/span><strong>3. Push-ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Muscles Worked<\/b><span style=\"font-weight: 400;\">: Chest, shoulders, triceps, and core<\/span><\/p>\n<p><b>Steps<\/b><span style=\"font-weight: 400;\">: Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push yourself back up. Keep your back straight and core engaged throughout the movement. Beginners can start with knee push-ups, or hand elevated push-ups, whether that is on a wall, kitchen counter, bench, or box.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Squats\"><\/span><strong>4. Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Muscles Worked<\/b><span style=\"font-weight: 400;\">: Glutes, quadriceps, hamstrings, and core<\/span><\/p>\n<p><b>Steps<\/b><span style=\"font-weight: 400;\">: Stand with feet hip-width apart, toes pointed slightly outward. Bend at the knees and hips to lower your body as if sitting back into a chair, keeping your chest up. Push through your heels to return to standing.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_for_beginners_women\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4-3.png\" alt=\"calisthenics for beginners women\" \/>\u00a0<\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Planks\"><\/span><strong>5. Planks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Muscles Worked<\/b><span style=\"font-weight: 400;\">: Core, shoulders, and back<\/span><\/p>\n<p><b>Steps<\/b><span style=\"font-weight: 400;\">: Lie face down, then raise yourself up onto your forearms and toes, keeping your body in a straight line from head to heels. Engage your core and hold this position. Ensure your hips do not sag or pike up. Begin with 30 seconds and gradually increase the duration.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Lunges\"><\/span><strong>6. Lunges<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Muscles Worked<\/b><span style=\"font-weight: 400;\">: Glutes, quadriceps, and hamstrings<\/span><\/p>\n<p><b>Steps<\/b><span style=\"font-weight: 400;\">: From a standing position, step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Make sure your front knee can move freely as this mimics every day movements. Push back up to the starting position and repeat on the other side.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Cool-down\"><\/span><strong>7. Cool-down<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Muscles Worked<\/b><span style=\"font-weight: 400;\">: Full body<\/span><\/p>\n<p><b>Steps<\/b><span style=\"font-weight: 400;\">: Spend 5-10 minutes doing gentle stretching for all the major muscle groups worked during the routine. This can include stretches such as hamstring stretches, quadriceps stretches, arm cross stretches, and shoulder stretches to aid in recovery and flexibility.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_Women_Do_Calisthenics\"><\/span><b>How Often Should Women Do Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Women should work their way up to practicing calisthenics 4 times a week, as per Joseph Pilates original recommendation. However, it is essential to listen to your body and adjust the frequency based on your fitness level and recovery abilities.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beginners may want to start with 2-3 sessions per week and gradually increase the frequency as they become more comfortable with the exercises. It&#8217;s also essential to incorporate rest days into your routine to allow muscles time to repair and recover.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/pilates-workout-full-body\/\"><i>Pilates Full Body Workout for Beginners (No Equipment Needed)<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_for_beginners_women\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/3-2.png\" alt=\"calisthenics for beginners women\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_Do_Women_Start_Calisthenics\"><\/span><strong>How Do Women Start Calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Women start calisthenics by first understanding the basics of calisthenics and learning proper form for exercises. It&#8217;s also essential to start with a realistic routine, based on your fitness level and gradually increase the difficulty as you progress.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Calisthenics_Good_For_Female\"><\/span><strong>Is Calisthenics Good For Female?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, calisthenics is an excellent workout for women as it provides a full-body workout without the need for expensive equipment. It also improves strength, flexibility, and can aid in weight loss.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_a_Girl_Learn_Calisthenics\"><\/span><strong>Can a Girl Learn Calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Absolutely. Calisthenics is suitable for people of all genders and ages. With proper guidance and instruction, girls can learn and excel at calisthenics exercises just like anyone else.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Calisthenics_Harder_for_Women\"><\/span><strong>Is Calisthenics Harder for Women?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Some women may find calisthenics more challenging at first due to differences in muscle distribution and strength than men. Men typically have more upper body strength, which makes some exercises easier for them.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Women, on the other hand, have more lower body strength, which makes exercises like squats and lunges easier for them. However, with consistent practice and progressions, women can achieve the same level of mastery as men in calisthenics exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, other factors such as fitness level, body weight, and individual strengths and weaknesses can also affect the perceived difficulty of calisthenics for women.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_for_beginners_women&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_for_beginners_women\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics is a fantastic form of exercise for women, offering numerous benefits such as improved strength, flexibility, and overall well-being. With little to no equipment required, it&#8217;s an accessible and convenient option for those looking to get active and build a strong foundation for a healthy life.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By following a consistent workout routine and listening to your body&#8217;s needs, women can achieve their fitness goals and feel empowered in their own skin.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Toned, lean muscle, and functional strength await those who venture into the world of calisthenics. The Calisthenics body type is not just about looking good; it&#8217;s about building a foundation of strength, flexibility, and endurance. Please, don&#8217;t gloss over the term &#8220;functional.&#8221; Calisthenics is about building strength for everyday life movements, not just for\u00a0 lifting [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":60760,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,264],"tags":[],"coauthors":[117,245],"class_list":["post-60758","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-women"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calisthenics for Beginners: Women Edition (Benefits, Exercises and FAQ) - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover tips for \u2605 CALISTHENICS FOR BEGINNERS WOMEN \u27a4. Learn how to start calisthenics as a woman, including a detailed workout routine and answers to frequently asked questions.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calisthenics for Beginners: Women Edition (Benefits, Exercises and FAQ)\" \/>\n<meta property=\"og:description\" content=\"Discover tips for \u2605 CALISTHENICS FOR BEGINNERS WOMEN \u27a4. Learn how to start calisthenics as a woman, including a detailed workout routine and answers to frequently asked questions.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-25T17:19:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/calisthenics-for-beginners-at-home-1-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Leo Biette-Timmons, CPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Leo Biette-Timmons, CPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1\"},\"headline\":\"Calisthenics for Beginners: Women Edition (Benefits, Exercises and FAQ)\",\"dateModified\":\"2024-12-25T17:19:54+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/\"},\"wordCount\":2189,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/calisthenics-for-beginners-at-home-1.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for women\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Toned, lean muscle, and functional strength await those who venture into the world of calisthenics. The Calisthenics body type is not just about looking good; it's about building a foundation of strength, flexibility, and endurance.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_for_beginners_women\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Please, don't gloss over the term \\\"functional.\\\" Calisthenics is about building strength for everyday life movements, not just for\u00a0 <a href=\\\"https:\/\/betterme.world\/articles\/calories-burned-lifting-weights-for-30-minutes\/\\\">lifting weights<\/a> at the gym (<\/span><a href=\\\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise\\\"><span style=\\\"font-weight: 400;\\\">17<\/span><\/a><span style=\\\"font-weight: 400;\\\">). This makes it a perfect exercise choice for women who want to feel strong and capable in their daily activities.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">With that in mind, how do you start on this path to physical empowerment? Should you just jump into doing push-ups and pull-ups, or is there a more structured way to ease into it?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Thankfully, you don't need to figure it all out on your own. We've compiled a comprehensive guide that will take you from calisthenics curious to a confident practitioner.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide covers the <a href ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/\",\"name\":\"Calisthenics for Beginners: Women Edition (Benefits, Exercises and FAQ) - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/calisthenics-for-beginners-at-home-1.png\",\"dateModified\":\"2024-12-25T17:19:54+00:00\",\"description\":\"Discover tips for \u2605 CALISTHENICS FOR BEGINNERS WOMEN \u27a4. 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Learn how to start calisthenics as a woman, including a detailed workout routine and answers to frequently asked questions.","og_url":"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-25T17:19:54+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/calisthenics-for-beginners-at-home-1-1024x576.png","type":"image\/png"}],"author":"ZindzyGracia, Leo Biette-Timmons, CPT","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Leo Biette-Timmons, CPT","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1"},"headline":"Calisthenics for Beginners: Women Edition (Benefits, Exercises and FAQ)","dateModified":"2024-12-25T17:19:54+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/"},"wordCount":2189,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/calisthenics-for-beginners-at-home-1.png","articleSection":["Calisthenics","Calisthenics for women"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Toned, lean muscle, and functional strength await those who venture into the world of calisthenics. The Calisthenics body type is not just about looking good; it's about building a foundation of strength, flexibility, and endurance.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_for_beginners_women\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Please, don't gloss over the term \"functional.\" Calisthenics is about building strength for everyday life movements, not just for\u00a0 <a href=\"https:\/\/betterme.world\/articles\/calories-burned-lifting-weights-for-30-minutes\/\">lifting weights<\/a> at the gym (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). This makes it a perfect exercise choice for women who want to feel strong and capable in their daily activities.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">With that in mind, how do you start on this path to physical empowerment? Should you just jump into doing push-ups and pull-ups, or is there a more structured way to ease into it?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Thankfully, you don't need to figure it all out on your own. We've compiled a comprehensive guide that will take you from calisthenics curious to a confident practitioner.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This guide covers the <a href ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/","url":"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/","name":"Calisthenics for Beginners: Women Edition (Benefits, Exercises and FAQ) - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-for-beginners-women\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/calisthenics-for-beginners-at-home-1.png","dateModified":"2024-12-25T17:19:54+00:00","description":"Discover tips for \u2605 CALISTHENICS FOR BEGINNERS WOMEN \u27a4. 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