{"id":65773,"date":"2024-09-27T16:53:07","date_gmt":"2024-09-27T16:53:07","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=65773"},"modified":"2024-12-27T20:03:15","modified_gmt":"2024-12-27T20:03:15","slug":"beginner-calisthenics-exercises","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/","title":{"rendered":"Beginner Calisthenics Exercises: 7 Foundational Moves To Master"},"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\/beginner-calisthenics-exercises\/#What_Are_Calisthenics_Exercises_for_Beginners\" >What Are Calisthenics Exercises for Beginners?<\/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\/beginner-calisthenics-exercises\/#1_Bodyweight_Push-Ups\" >1. Bodyweight Push-Ups<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/#Steps\" >Steps:<\/a><\/li><\/ul><\/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\/beginner-calisthenics-exercises\/#2_Bodyweight_Front_Squats\" >2. Bodyweight Front Squats<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/#Steps-2\" >Steps:<\/a><\/li><\/ul><\/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\/beginner-calisthenics-exercises\/#Beginner_Calisthenics_Exercises\" >Beginner Calisthenics Exercises<\/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\/beginner-calisthenics-exercises\/#3_Bodyweight_Pull-Ups\" >3. Bodyweight Pull-Ups<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/#Steps-3\" >Steps:<\/a><\/li><\/ul><\/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\/beginner-calisthenics-exercises\/#4_Forearm_Planks\" >4. Forearm Planks<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/#Steps-4\" >Steps:<\/a><\/li><\/ul><\/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\/beginner-calisthenics-exercises\/#5_Tricep_Dips\" >5. Tricep Dips<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/#Steps-5\" >Steps:<\/a><\/li><\/ul><\/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\/beginner-calisthenics-exercises\/#6_Stationary_Lunges\" >6. Stationary Lunges<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/#Steps-6\" >Steps:<\/a><\/li><\/ul><\/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\/beginner-calisthenics-exercises\/#7_Forward_Leg_Raises\" >7. Forward Leg Raises<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/#Steps-7\" >Steps:<\/a><\/li><\/ul><\/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\/beginner-calisthenics-exercises\/#How_Should_a_Beginner_Start_Calisthenics\" >How Should a Beginner Start Calisthenics?<\/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\/beginner-calisthenics-exercises\/#How_Long_Should_a_Calisthenics_Workout_Be\" >How Long Should a Calisthenics Workout Be?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/#Is_Calisthenics_Better_than_Gym\" >Is Calisthenics Better than Gym?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/#Calisthenics\" >Calisthenics<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/#Gym\" >Gym:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/#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-23\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/#Best_Beginner_Calisthenics_Exercises_Explained\" >Best Beginner Calisthenics Exercises Explained<\/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\/beginner-calisthenics-exercises\/#Is_It_OK_to_Do_Full_Body_Calisthenics_Everyday\" >Is It OK to Do Full Body Calisthenics Everyday?<\/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\/beginner-calisthenics-exercises\/#Is_Calisthenics_Better_than_Gym-2\" >Is Calisthenics Better than Gym?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/#How_Many_Push-ups_a_Day\" >How Many Push-ups a Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/#Is_Calisthenics_Enough_to_Get_Fit\" >Is Calisthenics Enough to Get Fit?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/#Beginner_Calisthenics_Exercises_The_Bottom_Line\" >Beginner Calisthenics Exercises: The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">According to the Centers for Disease Control and Prevention, only 24% of the adults meet the recommended guidelines for physical activity (<\/span><a href=\"https:\/\/www.cdc.gov\/nchs\/fastats\/exercise.htm\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This means that a large majority of the population is not getting enough exercise.<\/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=beginner_calisthenics_exercises\" 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;\">This might be due to a lack of knowledge on how to exercise or the misconception that you need fancy equipment and expensive gym memberships to get fit. However, there is an effective and accessible form of exercise that anyone can do &#8211; calisthenics.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics is a form of bodyweight training that uses only the weight of your body to build strength, flexibility and endurance. It requires minimal equipment and can be done anywhere, making it the perfect form of exercise for beginners.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here, we&#8217;ll unpack the basics of calisthenics and introduce you to six fundamental exercises that are sure to kick start your calisthenics journey.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Calisthenics_Exercises_for_Beginners\"><\/span><b>What Are Calisthenics Exercises for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A good strength training routine should consist of exercises that target multiple muscle groups, improve functional movement and can be easily modified to suit different fitness levels. And this is exactly what calisthenics exercises offer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics exercises are divided into four categories:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pushing:<\/b><span style=\"font-weight: 400;\"> Exercises that primarily target the chest, shoulders and triceps muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pulling:<\/b><span style=\"font-weight: 400;\"> Exercises primarily for the back, biceps and forearms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Core: <\/b><span style=\"font-weight: 400;\">Engages the abdominals and lower back muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Legs: <\/b><span style=\"font-weight: 400;\">Targets the quadriceps, hamstrings, calves and glutes.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These categories ensure that you get a balanced full-body workout without needing any additional equipment. The following fundamental exercises check all the boxes and are essential for beginners looking to get into calisthenics.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Bodyweight_Push-Ups\"><\/span><b>1. Bodyweight Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Push-ups are a classic calisthenics exercise that primarily target the chest, shoulders, and triceps. They also engage the core and lower body to maintain posture (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/health-benefits-push-ups\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Beginners can start with knee push-ups and progress to full push-ups as their strength improves.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a plank position with your hands placed slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body in a straight line from head to heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body until your chest nearly touches the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows at a 45-degree angle to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core throughout the movement to maintain a straight line.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=beginner_calisthenics_exercises\"><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=\"beginner calisthenics exercises\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Bodyweight_Front_Squats\"><\/span><b>2. Bodyweight Front Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Squats are fundamental for developing lower body strength, targeting the quadriceps, hamstrings, calves, and glutes (<\/span><a href=\"https:\/\/www.urbanfitness.com.au\/blog\/exercise-optimal-health\/12-benefits-of-squats\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Beginners can start with <a href=\"https:\/\/betterme.world\/articles\/bodyweight-squats-every-day\/\">bodyweight squats<\/a> and advance to single-leg squats for added difficulty.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-2\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your chest up and your back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and hips to lower your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Go down until your thighs are parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your knees do not go past your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heels to return to the starting position.<\/span><\/li>\n<\/ol>\n<p><strong>Looking for a way to break the vicious cycle of weight loss and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=beginner_calisthenics_exercises\">BetterMe: Health Coaching <\/a> app!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Beginner_Calisthenics_Exercises\"><\/span><span data-sheets-root=\"1\">Beginner Calisthenics Exercises<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"3_Bodyweight_Pull-Ups\"><\/span><b>3. Bodyweight Pull-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pull-ups are an excellent exercise for building upper body strength, specifically targeting the back, biceps, and forearms (<\/span><a href=\"https:\/\/blog.nasm.org\/chin-ups-vs.-pull-ups-the-difference-the-benefits-muscles-worked#:~:text=Benefits%20of%20Pull%2DUps%20and%20Chin%20Ups&amp;text=Pull%20ups%20and%20chin%20ups%20are%20a%20multi%2Djoint%20movement,to%20some%20serious%20strength%20gains.\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Beginners can use resistance bands for assistance and gradually work towards unassisted pull-ups.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-3\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip a pull-up bar with your hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang with your arms fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your body up until your chin is above the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows pointing down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself slowly back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core throughout the movement.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"4_Forearm_Planks\"><\/span><b>4. Forearm Planks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Planks are essential for building core strength, engaging the abdominals, lower back, shoulders, and other stabilizing muscles (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/plank-exercise-benefits\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Beginners can start with a basic plank and progress to side planks and dynamic plank variations.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-4\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin in a forearm plank position with your elbows under your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body in a straight line from head to heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position without letting your hips sag.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your shoulders and upper back in a stable position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe steadily and deeply.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for the desired time and repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=beginner_calisthenics_exercises\"><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=\"beginner calisthenics exercises\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Tricep_Dips\"><\/span><b>5. Tricep Dips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dips are a compound exercise that primarily targets the triceps, chest, and shoulders (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9603242\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Beginners can use parallel bars or chair dips and progress to ring dips for a greater challenge.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-5\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on parallel bars or the edge of a sturdy chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body by bending your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your torso upright and elbows close to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Go down until your upper arms are parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core throughout the movement.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calisthenics-back-workout\/\"><i>Calisthenics Back Workout: Sculpt a Stronger Back<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Stationary_Lunges\"><\/span><b>6. Stationary Lunges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lunges are effective for targeting the quadriceps, hamstrings, glutes, and calves (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6006536\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Beginners can start with stationary lunges (also called split squats) and advance to forward lunges, backward lunges, walking lunges, or even jumping lunges. The steps below describe a forward lunge.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-6\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward with one foot and lower your body until both knees are bent at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your front knee over your ankle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your front heel to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core for balance.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"7_Forward_Leg_Raises\"><\/span><b>7. Forward Leg Raises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Leg raises are a great exercise for working the lower abdominals and hip flexors (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7460006\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Beginners can perform bent-knee leg raises and progress to straight-leg raises or hanging leg raises.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-7\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back with your legs straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands under your lower back for support if necessary.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your legs together and lift them towards the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise them until they form a 90-degree angle with your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your legs slowly back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your lower back pressed against the floor throughout the whole movement.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Our <\/span><a href=\"https:\/\/betterme.world\/articles\/easy-calisthenics-for-beginners\/\"><b>Easy Calisthenics For Beginners<\/b><\/a><span style=\"font-weight: 400;\"> has more beginner friendly workouts you can try.<\/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=beginner_calisthenics_exercises\"><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=\"beginner calisthenics exercises\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Should_a_Beginner_Start_Calisthenics\"><\/span><b>How Should a Beginner Start Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As with any exercise program, it&#8217;s essential to start slowly and gradually increase the intensity and difficulty. As a beginner, you should focus on mastering the fundamental exercises mentioned above before moving on to more advanced variations. Here are some tips for starting calisthenics:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take your time to learn proper form and technique.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with low reps and sets, gradually increasing as you become more comfortable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Listen to your body and rest when needed. Overtraining can lead to injury.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporate a mix of exercises targeting all muscle groups for a balanced workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Be patient and consistent. Results will come with time and dedication.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember that consistency and progression are key to seeing progress in calisthenics. Proper nutrition and rest are also essential for muscle growth and recovery.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=beginner_calisthenics_exercises\">Start transforming your body now!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_a_Calisthenics_Workout_Be\"><\/span><b>How Long Should a Calisthenics Workout Be?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The length of a calisthenics workout can vary depending on the individual&#8217;s fitness level and goals. Here&#8217;s a detailed breakdown:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beginners:<\/b><span style=\"font-weight: 400;\"> Aim for 15-30 minutes of exercise (plus a warmup and cooldown), 2-3 times a week. This helps build a solid foundation and allows your body to gradually adapt to the new routine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intermediate: <\/b><span style=\"font-weight: 400;\">Engage in 30-45 minutes of exercise, 3-4 times a week. At this stage, you can increase intensity and variety to continue progressing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Advanced: <\/b><span style=\"font-weight: 400;\">Dedicate 45-60+ minutes to your workouts, 5 or more times a week. This level is for those who have a well-established routine and are looking to push their limits and achieve peak performance.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Your goals also play a significant role in determining the duration of your workout:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength:<\/b><span style=\"font-weight: 400;\"> Focus on compound <a href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/\">bodyweight exercises<\/a> with high metabolic demand, such as pull-ups, push-ups, and squat variations. The variations of each exercise you perform should be challenging enough that you can perform no more than 12 repetitions before reaching near or full muscle failure. With a higher level of muscle recruitment, you will also utilize longer rest periods. A 30-45 minute workout can effectively build strength.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Endurance:<\/b><span style=\"font-weight: 400;\"> Use shorter rest periods but exercises with a lower metabolic demand. This includes mostly basic movement patterns and plyometric activities that allow you to perform higher reps (15+ per set) with less rest. Your heart rate should be elevated throughout your workout. Depending on the intensity and rest periods, the length of endurance-based workouts can vary greatly. High intensity interval training (HIIT) workouts can be less than 15 minutes, while low to moderate intensity endurance based training may be 45 minutes or more.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight loss:<\/b><span style=\"font-weight: 400;\"> Combining the principles of the strength and endurance calisthenics workouts will ensure you are maximizing caloric expenditure via improved basal metabolic rate and intra-exercise expenditure. This will provide a helpful boost to your metabolism. Typically, workouts 30-60 minutes will be most effective. But remember, diet is the most important factor for weight loss.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Calisthenics_Better_than_Gym\"><\/span><b>Is Calisthenics Better than Gym?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Both calisthenics and gym workouts have their benefits, and the answer ultimately depends on an individual&#8217;s preferences and goals. It&#8217;s important to understand what each has to offer to make an informed choice:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Calisthenics\"><\/span><b>Calisthenics<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>No equipment needed:<\/b><span style=\"font-weight: 400;\"> You can perform calisthenics exercises anytime, anywhere, making it a versatile and convenient option for anyone, especially those with limited access to gym facilities.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Targets multiple muscle groups simultaneously:<\/b><span style=\"font-weight: 400;\"> Many calisthenics exercises, like push-ups and pull-ups, engage various muscle groups at once, leading to more efficient workouts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improves overall functional strength and movement patterns:<\/b><span style=\"font-weight: 400;\"> By using your own body weight, calisthenics helps improve your natural movement patterns and functional strength, which can be beneficial for everyday activities and other physical pursuits.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Enhances mobility and flexibility:<\/b><span style=\"font-weight: 400;\"> Calisthenics often includes dynamic movements that can improve your range of motion and flexibility over time.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Gym\"><\/span><b>Gym:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Offers a wide variety of equipment:<\/b><span style=\"font-weight: 400;\"> Gyms are equipped with machines and free weights that allow you to target specific muscles and achieve progressive overload, which is key for muscle growth and strength gains.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Provides a structured environment:<\/b><span style=\"font-weight: 400;\"> Gyms offer a dedicated space for fitness, often with access to trainers or instructors who can provide guidance and support, ensuring that you perform exercises correctly and safely.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Allows for isolation exercises:<\/b><span style=\"font-weight: 400;\"> Gym equipment enables you to isolate individual muscles, which is particularly useful for bodybuilding purposes and for addressing <a href=\"https:\/\/betterme.world\/articles\/muscle-imbalance\/\">muscle imbalances<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Access to specialized classes and amenities:<\/b><span style=\"font-weight: 400;\"> Many gyms provide additional services such as group fitness classes, swimming pools, and saunas, which can enhance your overall fitness experience.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Incorporating a combination of calisthenics and gym workouts can be a well-rounded approach to reaching your fitness goals. This is because each has unique advantages that can complement and enhance the other.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calisthenics-program\/\"><i>12 Exercises Your Calisthenics Program Needs for a Full Body Workout<\/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=beginner_calisthenics_exercises\"><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=\"beginner calisthenics exercises\" \/><\/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=\"Best_Beginner_Calisthenics_Exercises_Explained\"><\/span><strong>Best Beginner Calisthenics Exercises Explained<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The best beginner calisthenics exercises are ones that target multiple muscle groups, allowing for a full-body workout. These exercises often include moves such as push-ups, pull-ups, and squats, which not only build strength but also improve flexibility and endurance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By engaging various muscles simultaneously, they help in developing overall fitness and promoting functional strength that can be applied to everyday activities.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_It_OK_to_Do_Full_Body_Calisthenics_Everyday\"><\/span><strong>Is It OK to Do Full Body Calisthenics Everyday?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Doing full-body calisthenics every day is generally not recommended, especially for beginners. Your muscles need time to recover and grow. It&#8217;s better to start with 2-3 days of full-body workouts per week.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Calisthenics_Better_than_Gym-2\"><\/span><strong>Is Calisthenics Better than Gym?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Both calisthenics and gym workouts have their pros and cons, depending on individual goals and preferences. Calisthenics is great for improving functional strength, flexibility, and mobility without any equipment.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, the gym offers specialized equipment for targeted muscle isolation and progressive overload. Combining both can provide a balanced approach to fitness.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_Many_Push-ups_a_Day\"><\/span><strong>How Many Push-ups a Day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There is no need to incorporate push-ups into your everyday routine unless you have a desire to. Programming your workouts to include pushing variations is important, and as long as you are doing that, you do not need to be also adding daily push-ups.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you do choose to set a daily push-up goal, start slow and easy to avoid overtraining related injuries. Build gradually as your body adapts.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Calisthenics_Enough_to_Get_Fit\"><\/span><strong>Is Calisthenics Enough to Get Fit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Calisthenics can be enough to get fit. This form of exercise can improve strength, endurance, flexibility, and overall <a href=\"https:\/\/betterme.world\/articles\/functional-fitness\/\">functional fitness<\/a>. Paired with proper nutrition and consistency, calisthenics can help you reach impressive fitness levels without the need for weights or machines.<\/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=beginner_calisthenics_exercises\" 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=\"Beginner_Calisthenics_Exercises_The_Bottom_Line\"><\/span><b>Beginner Calisthenics Exercises: The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Incorporating calisthenics into your routine is an excellent way to build strength, improve flexibility, and boost endurance without equipment. By focusing on the seven exercises in this article as a starting point, beginners can target multiple muscle groups, enhancing fitness and body control.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consistency is key\u2014start with basics, maintain proper form, and progress to more advanced exercises as your strength and confidence grow. With dedication and patience, calisthenics can help you achieve your fitness goals.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>According to the Centers for Disease Control and Prevention, only 24% of the adults meet the recommended guidelines for physical activity (1). This means that a large majority of the population is not getting enough exercise. This might be due to a lack of knowledge on how to exercise or the misconception that you need [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":65776,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,264],"tags":[],"coauthors":[123,221],"class_list":["post-65773","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>Beginner Calisthenics Exercises: 7 Foundational Moves To Master - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover \u2605 BEGINNER CALISTHENICS EXERCISES \u27a4 to build strength, flexibility, and overall fitness. Perfect for starting your fitness journey\" \/>\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=\"Beginner Calisthenics Exercises: 7 Foundational Moves To Master\" \/>\n<meta property=\"og:description\" content=\"Discover \u2605 BEGINNER CALISTHENICS EXERCISES \u27a4 to build strength, flexibility, and overall fitness. Perfect for starting your fitness journey\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/\" \/>\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=\"2024-12-27T20:03:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/11-1-1024x576.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=\"Nderitu Munuhe, 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=\"Nderitu Munuhe, 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\/beginner-calisthenics-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/f8cf7dc1be068eb4943102f57ed80e14\"},\"headline\":\"Beginner Calisthenics Exercises: 7 Foundational Moves To Master\",\"dateModified\":\"2024-12-27T20:03:15+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/\"},\"wordCount\":1926,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/11-1.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for women\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">According to the Centers for Disease Control and Prevention, only 24% of the adults meet the recommended guidelines for physical activity (<\/span><a href=\\\"https:\/\/www.cdc.gov\/nchs\/fastats\/exercise.htm\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). This means that a large majority of the population is not getting enough exercise.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This might be due to a lack of knowledge on how to exercise or the misconception that you need fancy equipment and expensive gym memberships to get fit. However, there is an effective and accessible form of exercise that anyone can do - calisthenics.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Calisthenics is a form of bodyweight training that uses only the weight of your body to build strength, flexibility and endurance. It requires minimal equipment and can be done anywhere, making it the perfect form of exercise for beginners.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here, we'll unpack the basics of calisthenics and introduce you to six fundamental exercises that are sure to kick start your calisthenics journey.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are Calisthenics Exercises for Beginners?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A good strength training routine should consist of exercises that target multiple muscle groups, improve functional movement and can be easily modified to suit different fitness levels. And this is exactly what calisthenics exercises offer.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Calisthenics exercises are divided into four categories:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Pushing:<\/b><span style=\\\"font-weight: 400;\\\"> Exercises that primarily target the chest, shoulders and triceps muscles.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Pulling:<\/b><span style=\\\"font-weight: 400;\\\"> Exercises primarily for the back, bic ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/\",\"name\":\"Beginner Calisthenics Exercises: 7 Foundational Moves To Master - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/11-1.png\",\"dateModified\":\"2024-12-27T20:03:15+00:00\",\"description\":\"Discover \u2605 BEGINNER CALISTHENICS EXERCISES \u27a4 to build strength, flexibility, and overall fitness. 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This means that a large majority of the population is not getting enough exercise.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">This might be due to a lack of knowledge on how to exercise or the misconception that you need fancy equipment and expensive gym memberships to get fit. However, there is an effective and accessible form of exercise that anyone can do - calisthenics.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Calisthenics is a form of bodyweight training that uses only the weight of your body to build strength, flexibility and endurance. It requires minimal equipment and can be done anywhere, making it the perfect form of exercise for beginners.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here, we'll unpack the basics of calisthenics and introduce you to six fundamental exercises that are sure to kick start your calisthenics journey.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are Calisthenics Exercises for Beginners?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A good strength training routine should consist of exercises that target multiple muscle groups, improve functional movement and can be easily modified to suit different fitness levels. And this is exactly what calisthenics exercises offer.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Calisthenics exercises are divided into four categories:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pushing:<\/b><span style=\"font-weight: 400;\"> Exercises that primarily target the chest, shoulders and triceps muscles.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pulling:<\/b><span style=\"font-weight: 400;\"> Exercises primarily for the back, bic ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/","url":"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/","name":"Beginner Calisthenics Exercises: 7 Foundational Moves To Master - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/11-1.png","dateModified":"2024-12-27T20:03:15+00:00","description":"Discover \u2605 BEGINNER CALISTHENICS EXERCISES \u27a4 to build strength, flexibility, and overall fitness. 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