{"id":64717,"date":"2024-09-07T09:42:20","date_gmt":"2024-09-07T09:42:20","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=64717"},"modified":"2024-12-27T20:11:35","modified_gmt":"2024-12-27T20:11:35","slug":"basic-calisthenics","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/","title":{"rendered":"Basic Calisthenics Exercise and Health Benefits"},"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 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/#Shoulders_chest_and_triceps\" >Shoulders, chest, and triceps:\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/#Back_biceps_and_forearm\" >Back, biceps, and forearm:<\/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\/basic-calisthenics\/#Legs\" >Legs:<\/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\/basic-calisthenics\/#Core\" >Core:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/#What_Are_the_Basic_Calisthenics_Exercises\" >What Are the Basic Calisthenics Exercises?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/#Basic_Calisthenics_Health_Benefits\" >Basic Calisthenics Health Benefits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/#What_Is_a_Basic_Calisthenics_Workout_at_Home\" >What Is a Basic Calisthenics Workout at Home?\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/#1_Lunges\" >1. Lunges:\u00a0<\/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\/basic-calisthenics\/#2_Squats\" >2. Squats:\u00a0<\/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\/basic-calisthenics\/#3_Side_lunges\" >3. Side lunges:\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/#4_Jumping_jacks\" >4. Jumping jacks:\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/#5_Bicycle_crunches\" >5. Bicycle crunches:\u00a0<\/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\/basic-calisthenics\/#6_Sit-ups\" >6. Sit-ups:\u00a0<\/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\/basic-calisthenics\/#7_Wall_push-ups\" >7. Wall push-ups:\u00a0<\/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\/basic-calisthenics\/#8_Donkey_kicks\" >8. Donkey kicks:\u00a0<\/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\/basic-calisthenics\/#_9_Jump_rope\" >\u00a09. Jump rope:\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/#Basic_Calisthenics_Exercises_for_Beginners\" >Basic Calisthenics Exercises for Beginners\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/#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-19\" href=\"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/#Should_I_lift_weights_or_do_calisthenics\" >Should I lift weights or do calisthenics?<\/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\/basic-calisthenics\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Calisthenics is noticeably different from other <a href=\"https:\/\/betterme.world\/articles\/types-of-exercise\/\">types of exercise<\/a>. This type of exercise appeared first in grade schools in the late 19th and early 20th centuries. A longitudinal study by University of Queensland researchers found high-intensity interval exercise to improve brain function in older adults for up to 5 years. <\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2021\/03\/210323131213.htm\"><span style=\"font-weight: 400;\">(1)<\/span><\/a><span style=\"font-weight: 400;\"> And in calisthenics, rather than using equipment, these low-resistance exercises depend on your own body weight. <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/calisthenics\"><span style=\"font-weight: 400;\">(2) <\/span><\/a><span style=\"font-weight: 400;\">\u00a0Calisthenics focuses on controlling your own body weight through rhythmical movements, isometric holds, and plyometrics.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=basic_calisthenics\" 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;\">To start, you need to know which exercise works a particular <a href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/\">muscle group<\/a>. Below is a list of beginner exercises organized by muscle group targets:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Shoulders_chest_and_triceps\"><\/span><b>Shoulders, chest, and triceps:\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups (incline, decline, broad grip, narrow grip)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Parallel bar dips\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pike push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench dips\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Back_biceps_and_forearm\"><\/span><b>Back, biceps, and forearm:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">Australian pull-ups<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Chin-ups<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Dead hangs<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Back bridges<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Legs\"><\/span><b>Legs:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Split squats\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bridge (khandarasana)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drinking birds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heel raises\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Core\"><\/span><b>Core:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Planks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hanging knee raises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jack-knife<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg lifts\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u00a0While most basic exercises aren\u2019t difficult to learn, your fitness level will determine your ability to perform them. Fortunately, there are limitless progressions and regressions for each.<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=basic_calisthenics\">Tailor your fitness journey<\/a> and maximize your results with just a couple of swipes!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Basic_Calisthenics_Exercises\"><\/span><b>What Are the Basic Calisthenics Exercises?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some of the basic <a href=\"https:\/\/betterme.world\/articles\/best-calisthenics-exercises\/\">calisthenics exercises<\/a> include the squat, push-up, pull-up, sit-up, plank, and lunge.<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/calisthenics-workout-plan\"><span style=\"font-weight: 400;\">(3)<\/span><\/a><span style=\"font-weight: 400;\"> These exercises require little or no equipment to perform and create the building blocks of the more complex movement patterns used as you advance your skills and fitness.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Basic_Calisthenics_Health_Benefits\"><\/span><b>Basic Calisthenics Health Benefits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics has many health benefits , including improving fitness and functional strength for everyday activities and sports performance. Calisthenics involves a wide range of motion, which improves metabolism, flexibility, and mobility. Over time, this form of training can help reduce the risk of injury while also improving general health. <\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/benefits-calisthenics\"><span style=\"font-weight: 400;\">(4) <\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/how-to-boost-your-metabolism\"><span style=\"font-weight: 400;\">(5)<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics can also have a positive effect on your mental health. <\/span><a href=\"https:\/\/www.wellandgood.com\/mobility-exercises-for-posture\/\"><span style=\"font-weight: 400;\">(6)<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Physical activity, including calisthenics, causes the release of endorphins, which are natural mood enhancers. The focus required during calisthenic exercises encourages mindfulness, which helps alleviate tension and anxiety.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics can also help with weight loss as it often has a high caloric expenditure. According to the Harvard School of Public Health, \u201cVigorous calisthenics burns more calories than many common cardio workouts.\u201d This is due to the larger degree of muscular engagement these workouts require. If you want to include calisthenics workouts into your training routine, you should start small and concentrate on consistency.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics is making a major resurgence in fitness routines all over the world. These exercises can help you in a variety of ways, depending on your fitness level. The workouts may help improve muscle strength, endurance, agility, speed, and power depending on the setup of your program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics can be endlessly adapted to any fitness level, which means you can continue making gains over time. Progressions and regressions of calisthenic programs can come in the form of changes to the exercises themselves, or volume, frequency, rest, and workout structure.\u00a0<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=basic_calisthenics\"><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=\"basic calisthenics\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Basic_Calisthenics_Workout_at_Home\"><\/span><b>What Is a <a href=\"https:\/\/betterme.world\/articles\/basic-calisthenics-workout\/\">Basic Calisthenics Workout<\/a> at Home?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If it aligns with your fitness goals and preferences, calisthenics can definitely replace the gym. <\/span><a href=\"https:\/\/nutritionstudies.org\/no-gym-how-to-workout-from-home-in-7-steps\/\"><span style=\"font-weight: 400;\">(7)<\/span><\/a> <span style=\"font-weight: 400;\">\u00a0This can be advantageous for your finances and time management. Calisthenics is an excellent approach to increasing strength, gaining muscle, and staying active. Here are some of the best calisthenics routines beginners can do at home. <\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-bodyweight-exercises\"><span style=\"font-weight: 400;\">(8)<\/span><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Lunges\"><\/span><b>1. Lunges:\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stand tall with your feet hip-width apart in a neutral stance and your hands at your waist. Step forward with your right foot in front of you, bending your knee at a right angle until your thigh is parallel to the ground. As a result, your left leg should bend downward at a 90-degree and practically touch the ground. Push yourself back into a standing position with your right heel, bringing both feet together. Repeat with your left leg.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Squats\"><\/span><b>2. Squats:\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start by standing straight with your feet parallel and directly beneath your shoulders. Bend your knees and press your hips back, as if sitting in a chair. Keep your chest erect, your face and head forward, and squat as deeply as possible. Focus on keeping your knee in line with your toes at the bottom of the movement. Push yourself back to your normal standing position.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/lower-back-calisthenics\/\"><i>The Simplest Lower Back Calisthenics Guide for Beginners<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Side_lunges\"><\/span><b>3. Side lunges:\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stand upright with your feet directly below your shoulders, your chest out, and your hands together. Take a step to the right with your right leg, then bend your right knee and lower body toward the right. Ensure your hips are pushed back, your weight is on your right leg, and your knee doesn\u2019t overshoot your right foot. Return to the starting position, and repeat with your left leg.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Jumping_jacks\"><\/span><b>4. Jumping jacks:\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start by standing in a straight stance, arms at your sides, and feet together. Jump while kicking your legs out wide and raising your arms overhead from the sides to clap. Now, hop once more to bring your feet and arms together before landing in the beginning position.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Bicycle_crunches\"><\/span><b>5. <a href=\"https:\/\/betterme.world\/articles\/benefits-of-bicycle-crunches\/\">Bicycle crunches<\/a>:\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lie down on your mat with your back pressed against it, knees bent, and feet flat on the floor. Next, place your hands behind your head with your elbows pointing out. Raise your head to look at your knees. Make sure you aren&#8217;t tucking your neck in. Raise your legs (knees still bent to 90 degrees) until they\u2019re parallel to the floor. Now, extend your right leg and crunch (while rotating your body) until your right elbow touches your left knee. Pull your right leg back to the beginning position and stretch your left leg out, then crunch until your left elbow hits your right knee. Bring your left leg back to the starting position to complete one rep. Get down on all fours on your mat with your elbows and hands directly under the shoulders and knees hip-width apart. Engage your core and elevate your right leg, as if trying to touch the ceiling with your foot. Don\u2019t extend your leg and keep your knee bent at a 90-degree angle. Return it to the beginning position and repeat with the same leg. Do a couple of rounds on one leg before switching to the other.<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=basic_calisthenics\"><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=\"basic calisthenics\" \/><\/a><\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Sit-ups\"><\/span><b>6. Sit-ups:\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lie down on your back with your knees bent and your feet firmly planted on the floor. Make sure your back is lying flat on the floor and your hands are crossed over your chest or extended out over your head. Now, engage your core and elevate your upper body above the ground into a sitting position (knees bent). Exhale slowly and return to the beginning position.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Wall_push-ups\"><\/span><b>7. Wall push-ups:\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stand straight, two or three steps away from the wall, facing parallel to it. Place your hands on the wall, shoulder-width apart. Inhale, bend your elbows, and lean toward the wall, stopping when your chest (or head) is about to touch the wall. Now exhale and push yourself back to the starting position.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Donkey_kicks\"><\/span><b>8. Donkey kicks:\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Get down on all fours on your mat with your elbows and hands directly under your shoulders and your knees hip-width apart. Engage your core and elevate your right leg, as if trying to touch the ceiling with your foot. Don\u2019t extend your leg and keep your knee bent at a 90-degree angle. Return it to the beginning position and repeat with the same leg. Do a couple of rounds on one leg before switching to the other.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"_9_Jump_rope\"><\/span><b>\u00a09. Jump rope:\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hold the <a href=\"https:\/\/betterme.world\/articles\/jump-rope-calories\/\">jump rope<\/a> by the handles, keeping both arms at the same distance from the torso. Rotate the rope with your wrists (not your elbows or shoulders), swinging it over and under your body as you jump over it every time it passes beneath your feet. To maintain a gentle landing and protect your ankle and knee joints, point your toes while jumping up and keep your knees slightly bent.\u00a0<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let BetterMe take the sting out of this demanding process. Our app will help you restructure your habits, remold your life and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=basic_calisthenics\">crank up your fitness results<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Basic_Calisthenics_Exercises_for_Beginners\"><\/span><b>Basic Calisthenics Exercises for Beginners\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you first begin calisthenics training, you should focus on the fundamentals and develop a basic level of fitness. Once you\u2019ve mastered these exercises and can do them cleanly and controllably, you should progress to more challenging calisthenics routines.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is important for avoiding injuries and maintaining long-term success and enthusiasm. The difficulty of calisthenics exercises can be gradually increased for all exercises. Once you\u2019ve mastered an activity, you can replace it in your training plan with a more challenging variation or alter another component of the exercise or training program in general.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good illustration of this concept is with push-ups. For people who cannot perform a standard push-up with proper form and alignment, beginning with a countertop push-up or kneeling push-up may be a more appropriate starting point. As they get stronger, they may be able to move down to a step push-up. Continue performing push-ups on lower and lower steps until you are able to perform a standard push-up on the flat ground.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Meanwhile, if a standard push-up gets to be too easy, you can progress decline push-ups, suspended push-ups (feet in a suspension strap), or even single arm variations. But let\u2019s not get ahead of ourselves; some of the best starting calisthenics exercises are:\u00a0<\/span><\/p>\n<ol>\n<li><b> Jackknife pull-ups:<\/b><span style=\"font-weight: 400;\"> Can&#8217;t perform pull-ups yet? For optimal results, couple these with negative pull-ups.\u00a0<\/span><\/li>\n<li><b> Modified Australian rows:<\/b><span style=\"font-weight: 400;\"> This exercise increases your horizontal pulling strength and <a href=\"https:\/\/betterme.world\/articles\/body-awareness-activities\/\">body awareness<\/a>.\u00a0<\/span><\/li>\n<li><b> Scalp pulls or active hangs:<\/b><span style=\"font-weight: 400;\"> These enhance scapular control, which is necessary for many upper-body movements.<\/span><\/li>\n<li><b> Modified push-ups:<\/b><span style=\"font-weight: 400;\"> Do you want to get very proficient at calisthenics? Master push-ups. Do them frequently.<\/span><\/li>\n<li><b> Beginner dips:<\/b><span style=\"font-weight: 400;\"> Dips are an excellent upper-body exercise for increasing strength and muscular size.<\/span><\/li>\n<li><b> Box squats:<\/b><span style=\"font-weight: 400;\"> Incorporating a squat variation will build your lower body strength in a functional way that will set you up for numerous other lower body movements as you get stronger..\u00a0<\/span><\/li>\n<li><b> Beginner L-sit holds:<\/b><span style=\"font-weight: 400;\"> L-sits on p-bars strengthen shoulder depression and hip flexors in a single exercise.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calisthenics-shoulder-exercises\/\"><i>Calisthenics Shoulder Exercises: Techniques and Workouts<\/i><\/a><i><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=basic_calisthenics\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/1-7.png\" alt=\"basic calisthenics\" \/><\/a><\/i><\/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=\"Should_I_lift_weights_or_do_calisthenics\"><\/span><strong>Should I lift weights or do calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">\u00a0There\u2019s no definitive answer regarding whether calisthenics or strength training with weights is superior or more effective. Both training methods have advantages and are appropriate for reaching distinct objectives. Many people combine the two types of training. Ultimately, you need to find what works best for achieving your goals.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=basic_calisthenics\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-women-2.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;\">Basic calisthenics helps with the development and maintenance of muscle, which is essential for daily function. Using your own body weight can be an incredibly efficient technique for strength training and the health advantages of calisthenics make it an excellent approach to improving overall fitness and health.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Calisthenics is noticeably different from other types of exercise. This type of exercise appeared first in grade schools in the late 19th and early 20th centuries. A longitudinal study by University of Queensland researchers found high-intensity interval exercise to improve brain function in older adults for up to 5 years. (1) And in calisthenics, rather [&hellip;]<\/p>\n","protected":false},"author":102,"featured_media":64723,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,264],"tags":[],"coauthors":[259,221],"class_list":["post-64717","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>Basic Calisthenics Exercise and Health Benefits - BetterMe<\/title>\n<meta name=\"description\" content=\"To start with \u2605 BASIC CALISTHENICS \u27a4, you must first determine which exercises target which muscle groups. Read this article to find out.\" \/>\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=\"Basic Calisthenics Exercise and Health Benefits\" \/>\n<meta property=\"og:description\" content=\"To start with \u2605 BASIC CALISTHENICS \u27a4, you must first determine which exercises target which muscle groups. Read this article to find out.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/\" \/>\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=\"2024-12-27T20:11:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/4-9-1024x576.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=\"Angela Azeke, Troy Hurst, PT, DPT\" \/>\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=\"Angela Azeke, Troy Hurst, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/\"},\"author\":{\"name\":\"Angela Azeke\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/28f5fbd465f8e0362579cfac611806eb\"},\"headline\":\"Basic Calisthenics Exercise and Health Benefits\",\"dateModified\":\"2024-12-27T20:11:35+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/\"},\"wordCount\":1826,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/4-9.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for women\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Calisthenics is noticeably different from other <a href=\\\"https:\/\/betterme.world\/articles\/types-of-exercise\/\\\">types of exercise<\/a>. This type of exercise appeared first in grade schools in the late 19th and early 20th centuries. A longitudinal study by University of Queensland researchers found high-intensity interval exercise to improve brain function in older adults for up to 5 years. <\/span><a href=\\\"https:\/\/www.sciencedaily.com\/releases\/2021\/03\/210323131213.htm\\\"><span style=\\\"font-weight: 400;\\\">(1)<\/span><\/a><span style=\\\"font-weight: 400;\\\"> And in calisthenics, rather than using equipment, these low-resistance exercises depend on your own body weight. <\/span><a href=\\\"https:\/\/www.medicalnewstoday.com\/articles\/calisthenics\\\"><span style=\\\"font-weight: 400;\\\">(2) <\/span><\/a><span style=\\\"font-weight: 400;\\\">\u00a0Calisthenics focuses on controlling your own body weight through rhythmical movements, isometric holds, and plyometrics.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To start, you need to know which exercise works a particular <a href=\\\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/\\\">muscle group<\/a>. Below is a list of beginner exercises organized by muscle group targets:<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>Shoulders, chest, and triceps:\u00a0<\/b><\/h3>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Push-ups (incline, decline, broad grip, narrow grip)<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Parallel bar dips\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Pike push-ups<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Bench dips\u00a0<\/span><\/li>\\r\\n<\/ul>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>Back, biceps, and forearm:<\/b><\/h3>\\r\\n<ul>\\r\\n \\t<li><span style=\\\"font-weight: 400;\\\">Australian pull-ups<\/span><\/li>\\r\\n  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/\",\"name\":\"Basic Calisthenics Exercise and Health Benefits - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/4-9.png\",\"dateModified\":\"2024-12-27T20:11:35+00:00\",\"description\":\"To start with \u2605 BASIC CALISTHENICS \u27a4, you must first determine which exercises target which muscle groups. 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Read this article to find out.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Basic Calisthenics Exercise and Health Benefits","og_description":"To start with \u2605 BASIC CALISTHENICS \u27a4, you must first determine which exercises target which muscle groups. Read this article to find out.","og_url":"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-27T20:11:35+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/4-9-1024x576.png","type":"image\/png"}],"author":"Angela Azeke, Troy Hurst, PT, DPT","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Angela Azeke, Troy Hurst, PT, DPT","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/"},"author":{"name":"Angela Azeke","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/28f5fbd465f8e0362579cfac611806eb"},"headline":"Basic Calisthenics Exercise and Health Benefits","dateModified":"2024-12-27T20:11:35+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/"},"wordCount":1826,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/4-9.png","articleSection":["Calisthenics","Calisthenics for women"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Calisthenics is noticeably different from other <a href=\"https:\/\/betterme.world\/articles\/types-of-exercise\/\">types of exercise<\/a>. This type of exercise appeared first in grade schools in the late 19th and early 20th centuries. A longitudinal study by University of Queensland researchers found high-intensity interval exercise to improve brain function in older adults for up to 5 years. <\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2021\/03\/210323131213.htm\"><span style=\"font-weight: 400;\">(1)<\/span><\/a><span style=\"font-weight: 400;\"> And in calisthenics, rather than using equipment, these low-resistance exercises depend on your own body weight. <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/calisthenics\"><span style=\"font-weight: 400;\">(2) <\/span><\/a><span style=\"font-weight: 400;\">\u00a0Calisthenics focuses on controlling your own body weight through rhythmical movements, isometric holds, and plyometrics.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">To start, you need to know which exercise works a particular <a href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/\">muscle group<\/a>. Below is a list of beginner exercises organized by muscle group targets:<\/span>\r\n<h3 style=\"text-align: center;\"><b>Shoulders, chest, and triceps:\u00a0<\/b><\/h3>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups (incline, decline, broad grip, narrow grip)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Parallel bar dips\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pike push-ups<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench dips\u00a0<\/span><\/li>\r\n<\/ul>\r\n<h3 style=\"text-align: center;\"><b>Back, biceps, and forearm:<\/b><\/h3>\r\n<ul>\r\n \t<li><span style=\"font-weight: 400;\">Australian pull-ups<\/span><\/li>\r\n  ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/","url":"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/","name":"Basic Calisthenics Exercise and Health Benefits - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/4-9.png","dateModified":"2024-12-27T20:11:35+00:00","description":"To start with \u2605 BASIC CALISTHENICS \u27a4, you must first determine which exercises target which muscle groups. Read this article to find out.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/4-9.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/4-9.png","width":2560,"height":1440},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/basic-calisthenics\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Calisthenics","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/"},{"@type":"ListItem","position":5,"name":"Calisthenics for women","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/calisthenics-women\/"},{"@type":"ListItem","position":6,"name":"Basic Calisthenics Exercise and Health Benefits"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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