{"id":66637,"date":"2024-10-23T14:04:08","date_gmt":"2024-10-23T14:04:08","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=66637"},"modified":"2024-12-27T19:54:39","modified_gmt":"2024-12-27T19:54:39","slug":"beginner-calisthenics-moves","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-moves\/","title":{"rendered":"Beginner Calisthenics Moves: A Complete Guide to Getting Started"},"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-moves\/#What_Are_Some_Beginner_Calisthenics_Moves\" >What Are Some Beginner Calisthenics Moves?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-moves\/#Is_Calisthenics_Hard_for_Beginners\" >Is Calisthenics Hard for Beginners?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-moves\/#How_Fast_Can_You_Learn_Calisthenics\" >How Fast Can You Learn Calisthenics?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-moves\/#Can_You_Teach_Yourself_Calisthenics\" >Can You Teach Yourself Calisthenics?\u00a0<\/a><\/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\/beginner-calisthenics-moves\/#What_Is_the_First_Calisthenics_Move_I_Should_Learn\" >What Is the First Calisthenics Move I Should Learn?\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\/beginner-calisthenics-moves\/#How_Long_Should_a_Beginner_Do_Calisthenics\" >How Long Should a Beginner Do Calisthenics?\u00a0<\/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\/beginner-calisthenics-moves\/#Beginner_Calisthenics_Moves_with_No_Equipment\" >Beginner Calisthenics Moves with No Equipment<\/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\/beginner-calisthenics-moves\/#Planks\" >Planks\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\/beginner-calisthenics-moves\/#Push_up\" >Push up\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\/beginner-calisthenics-moves\/#Bodyweight_Squats\" >Bodyweight Squats\u00a0<\/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\/beginner-calisthenics-moves\/#Intermediate_Calisthenics_Moves\" >Intermediate Calisthenics Moves\u00a0<\/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\/beginner-calisthenics-moves\/#Pull-ups\" >Pull-ups\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\/beginner-calisthenics-moves\/#Dips\" >Dips\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\/beginner-calisthenics-moves\/#Archer_Push-Ups\" >Archer Push-Ups\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-moves\/#Advanced_Calisthenics_Moves\" >Advanced Calisthenics Moves\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-moves\/#Muscle-ups\" >Muscle-ups\u00a0<\/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\/beginner-calisthenics-moves\/#Handstand\" >Handstand\u00a0<\/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\/beginner-calisthenics-moves\/#Human_Flag\" >Human Flag\u00a0<\/a><\/li><\/ul><\/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-moves\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/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-moves\/#Can_I_do_calisthenics_alone\" >Can I do calisthenics alone?<\/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-moves\/#Should_I_start_calisthenics_or_gym\" >Should I start calisthenics or gym?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-moves\/#Is_calisthenics_healthy\" >Is calisthenics healthy?<\/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\/beginner-calisthenics-moves\/#Can_calisthenics_get_you_ripped\" >Can calisthenics get you ripped?<\/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-moves\/#Calisthenics_Moves_Ranked_by_Difficulty\" >Calisthenics Moves Ranked by Difficulty<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-moves\/#Summary\" >Summary\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Beginner calisthenic moves are a great place to start if you are looking for an effective, equipment-free way to build strength, improve flexibility, and boost endurance.\u00a0<\/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_Moves\" 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;\">The exercises rely solely on your body weight, making them accessible for beginners.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Learning calisthenics puts you on the right track, whether you want to tone your muscles or get in better shape.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Beginner_Calisthenics_Moves\"><\/span><strong>What Are Some Beginner Calisthenics Moves?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re starting with calisthenics, it\u2019s essential to consult with your physician to ensure you don\u2019t have any underlying health issues that would make working out unsafe.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The exercises you choose depend on your goals and fitness level. However, bodyweight exercises that target various muscle groups and improve overall strength, balance, and coordination are the best choice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 6 beginner calisthenic exercises to start with:<\/span><\/p>\n<ol>\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;\">Push-ups<\/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;\">Bodyweight squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain climbers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Knee tucks<\/span><a href=\"https:\/\/www.healthline.com\/health\/calisthenics-vs-weightlifting#benefits-of-calisthenics\"><span style=\"font-weight: 400;\">(1)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/li>\n<\/ol>\n<p><strong>The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Calisthenics_Moves\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Calisthenics_Hard_for_Beginners\"><\/span><strong>Is Calisthenics Hard for Beginners?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/calisthenics-vs-weights\/\">Calisthenics<\/a> can be challenging for beginners, especially if they lack strength training experience or are unsure how to modify exercises for their fitness level.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many calisthenics exercises also target several muscle groups simultaneously, causing fatigue until you build endurance and strength.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, there are ways to make many exercises more effortless and accommodating, such as changing your body position or using a chair or wall for support.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Overall, a beginner will find plenty of exercises<\/span><a href=\"https:\/\/schoolofcalisthenics.com\/blog\/start-calisthenics\"><span style=\"font-weight: 400;\">(2)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><strong><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Calisthenics_Moves\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66178\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-calisthenics-workout-challenge-1024x576.png\" alt=\"Beginner Calisthenics Moves\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-calisthenics-workout-challenge.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-calisthenics-workout-challenge-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-calisthenics-workout-challenge.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-calisthenics-workout-challenge-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/strong><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Fast_Can_You_Learn_Calisthenics\"><\/span><strong>How Fast Can You Learn Calisthenics?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/what-does-calisthenics-do-to-your-body\/\">Calisthenics<\/a> exercises follow the natural movements of the body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They are easy to learn quickly, and there is a good chance that you know many of them already, including pull-ups, push-ups, and situps.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, mastering these exercises can take several months as you gain the experience, strength, and endurance to do them correctly<\/span><a href=\"https:\/\/www.health.com\/calisthenics-7372164\"><span style=\"font-weight: 400;\">(3)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Teach_Yourself_Calisthenics\"><\/span><strong>Can You Teach Yourself Calisthenics?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Learning beginner <a href=\"https:\/\/betterme.world\/articles\/calisthenics-for-lower-chest\/\">calisthenics<\/a> moves is possible without hiring a personal trainer or signing up for classes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Self-training is easy because of the many online tutorials.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start by learning basic exercises like the squat, push-ups, and planks before moving on to the more difficult ones, like pull-ups and dips.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, one area that can be particularly difficult for beginners is ensuring proper form.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use a mirror or ask a friend to confirm your alignment, pacing, and sequencing when self-training. This awareness reduces the risk of injury and ensures you get the best result for your time<\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout\/\"><span style=\"font-weight: 400;\">(4)<\/span><\/a><span style=\"font-weight: 400;\">.<\/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_Moves\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-63013\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Calisthenics_women_15-1024x576.png\" alt=\"Beginner Calisthenics Moves\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Calisthenics_women_15.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Calisthenics_women_15-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Calisthenics_women_15.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Calisthenics_women_15-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_First_Calisthenics_Move_I_Should_Learn\"><\/span><strong>What Is the First Calisthenics Move I Should Learn?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One of the best calisthenics moves to learn first is the squat, which works the quads, hamstrings, and glutes. These muscles are the largest in your body, and working them burns more calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another great option is the push-up, which works many upper body muscles, including the chest, shoulders, triceps, and core<\/span><a href=\"https:\/\/betterme.world\/articles\/basic-calisthenics-workout\/\"><span style=\"font-weight: 400;\">(5)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_a_Beginner_Do_Calisthenics\"><\/span><strong>How Long Should a Beginner Do Calisthenics?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most experts recommend starting with a 30-minute <a href=\"https:\/\/betterme.world\/articles\/quick-calisthenics-workout\/\">workout<\/a> 2-4 times weekly, with a 5- 10 minute dynamic warm-up and 5-10 minute cool-down. Include rest days between workouts to allow your body time to heal and grow.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As your body adjusts to the routine, you can increase intensity, duration, and the number of workouts you do weekly to continue progressing<\/span><a href=\"https:\/\/www.healthline.com\/health\/calisthenics-vs-weightlifting#benefits-of-calisthenics\"><span style=\"font-weight: 400;\">(1)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><strong><em>Read more:<\/em><\/strong><em><a href=\"https:\/\/betterme.world\/articles\/benefits-of-calisthenics\/\"> Benefits Of Calisthenics: How Weight-Free Exercising Can Help You Lose Weight<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Beginner_Calisthenics_Moves_with_No_Equipment\"><\/span><strong>Beginner Calisthenics Moves with No Equipment<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Planks\"><\/span><strong>Planks\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><span style=\"font-weight: 400;\">Begin by lying face down on the floor.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Place your elbows directly under your shoulders and your forearms flat on the ground.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lift your body off the ground, balancing on your forearms and toes to create a straight line from head to foot.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Hold the position for 20-30 seconds or as long as possible while maintaining form.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Perform 3-5 repetitions, increasing the duration over time.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Push_up\"><\/span><strong>Push up\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><span style=\"font-weight: 400;\">Begin by lying face down on the floor.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Place your elbows directly under your shoulders and your forearms flat on the ground.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Raise yourself to get into the starting position, balancing on your hands and toes so your body forms a straight line, with your hands slightly wider than shoulder width.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bend your elbows to lower your body until your chest almost touches the floor.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Push through your palms to raise your body back to the starting position, completing one repetition.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Perform 2-3 sets of 8-12 repetitions or as many repetitions as possible while maintaining proper form.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bodyweight_Squats\"><\/span><strong>Bodyweight Squats\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><span style=\"font-weight: 400;\">Stand with your feet about shoulder-width apart and your toes pointed slightly outward.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Look straight ahead and keep your back straight as you bend your knees to lower your body.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lower yourself as far as you can until your thighs parallel the ground, keeping the knees behind the toes.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Push through your heels to stand back up and return to the starting position, completing one rep.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Perform 2-3 sets of 8-12 repetitions or as many repetitions as possible while maintaining proper form.<\/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_Moves\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-62754\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-for-beginners-at-home-1-1024x576.png\" alt=\"Beginner Calisthenics Moves\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-for-beginners-at-home-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-for-beginners-at-home-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-for-beginners-at-home-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-for-beginners-at-home-1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Intermediate_Calisthenics_Moves\"><\/span><strong>Intermediate Calisthenics Moves\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pull-ups\"><\/span><strong>Pull-ups\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><span style=\"font-weight: 400;\">Hang from a pull-up bar with your palms facing away from you in an overhand grip with your hands slightly wider than shoulder width.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Begin the movement by pulling your chest toward the bar while focusing on engaging the large lat muscles in the back to do the work.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Slowly lower your chin to the starting position when your chin is over the bar.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Repeat for the desired number of reps, focusing on form over speed.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dips\"><\/span><strong>Dips\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><span style=\"font-weight: 400;\">Grip the parallel bars firmly with your palms facing inward.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lift yourself off the ground to fully extend your arms, keeping your body straight.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Engage your core and lean forward slightly to engage the chest and get into the starting position.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Slowly lower your body by bending your elbows, keeping them close to your body as far as you can or until your upper arms are parallel to the ground.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Slowly raise yourself back up to straighten your arms to complete one rep.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Repeat for 2-3 sets of 5-10 repetitions or as many repetitions as possible while maintaining proper form.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Calisthenics_Moves\" target=\"_blank\" rel=\"noopener\">Hurry up and change your life for the better!<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Archer_Push-Ups\"><\/span><strong>Archer Push-Ups\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><span style=\"font-weight: 400;\">Get into a standard push-up position with your hands placed wider than shoulder-width apart and your body forming a straight line from head to toe.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Shift most of your weight to one arm, extending the other arm out to the side for support.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Begin lowering your body toward the ground by bending the working arm while keeping the other arm straight to the side.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lower yourself as far as you can comfortably go, aiming to get your chest near the ground.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Push through your working arm to get back to the starting position.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Repeat with the other arm.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Perform 2-3 sets of 3-5 reps with each arm or as many repetitions as possible while maintaining proper form.\u00a0<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Advanced_Calisthenics_Moves\"><\/span><strong>Advanced Calisthenics Moves\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Muscle-ups\"><\/span><strong>Muscle-ups\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><span style=\"font-weight: 400;\">Grab an overhead bar with an overhand grip and your hands shoulder-width apart, like you do for a pull-up.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Pull yourself up explosively, attempting to get your chest above the bar.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Once your chest is above the bar, transition into a dip position, shifting your torso over the bar.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Push through your palms to straighten your arms and raise your body until your arms fully extend.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Slowly lower yourself back to the starting position by reversing the dip and lowering into a controlled pull-up descent.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Handstand\"><\/span><strong>Handstand\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><span style=\"font-weight: 400;\">Place your hands shoulder-width apart on the ground with your fingers spread.\u00a0\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Your hands should be about 10-12 inches away from a wall if you\u2019re practicing against one.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Begin in a lunge position with one foot forward and the other behind. Then, lean forward, kick your back leg over your body, and bring the other leg up to meet it.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">As your legs rise, engage your core muscles to maintain control and straighten your body.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">At first, maintain the handstand for 10-20 seconds, increasing the time as you become capable.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Return to the starting position by lowering one leg at a time in a controlled manner.<\/span><\/li>\n<\/ol>\n<p><strong><em>Read more:<\/em><\/strong><em><a href=\"https:\/\/betterme.world\/articles\/calisthenics-split\/\">Calisthenics Split: Transform Your Fitness Routine<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Human_Flag\"><\/span><strong>Human Flag\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><span style=\"font-weight: 400;\">Find a sturdy pole to do this exercise. You can usually locate one at your local park.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Your top hand should grip the pole with a neutral grip slightly above your head and be responsible for pulling your body upwards.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">The bottom hand should hold the pole with an underhand grip. You will use it to push against the pole and stabilize the body.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Position your body close to the pole, with your chest facing it.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lift your legs off the ground by kicking one leg up, followed by the other, while pulling with your top arm and pushing with your bottom arm.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Keep your core tight as you pull with one arm and push with the other to straighten your body horizontally.\u00a0<\/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_Moves\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66200\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_3-1024x576.png\" alt=\"Beginner Calisthenics Moves\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_3.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_3-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_3.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_3-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_calisthenics_alone\"><\/span><strong>Can I do calisthenics alone?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Calisthenics are good exercises to do alone, and since you don\u2019t need any weight or equipment, you can do them almost anywhere.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can progress comfortably and tailor the exercises to suit your physical ability.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Working out alone offers convenience and privacy as long as you can stay motivated without a trainer or partner <\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-for-beginners-at-home\/\"><span style=\"font-weight: 400;\">(6)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_start_calisthenics_or_gym\"><\/span><strong>Should I start calisthenics or gym? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Choosing between calisthenics or gym will depend on your goals and preferences.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you prefer a minimalist approach, enjoy outdoor or at-home workouts, and want to develop functional strength, mobility, and control over your body, calisthenics are a great option.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to build muscle mass, prefer structured environments with various equipment, or have specific strength-building goals, the gym is likely the better option with its many machines and incremental weights<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise\"><span style=\"font-weight: 400;\">(7)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_calisthenics_healthy\"><\/span><strong>Is calisthenics healthy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Calisthenics offers numerous physical and mental health benefits.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The exercises mimic everyday movements, making it easier to perform them daily.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regular calisthenics improves cardiovascular and mental well-being over the long term<\/span><a href=\"https:\/\/www.health.com\/calisthenics-7372164#:~:text=Calisthenics%20has%20many%20health%20benefits%20and%20can%20improve,better%20your%20posture%2C%20and%20help%20with%20weight%20management.\"><span style=\"font-weight: 400;\">(8)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_calisthenics_get_you_ripped\"><\/span><strong>Can calisthenics get you ripped? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You can get ripped by doing Calisthenics because the exercises increase muscle mass and contribute to fat loss, both of which help to form a ripped physique.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Calisthenics_Moves_Ranked_by_Difficulty\"><\/span><strong>Calisthenics Moves Ranked by Difficulty <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Whether you want to do beginner calisthenics moves at home or more difficult calisthenics to build muscle and lose weight, there are plenty of options to reach your goals<\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-list-of-exercises\/\"><span style=\"font-weight: 400;\">(10)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out the different levels of calisthenics moves below and start with your favorites!<\/span><\/p>\n\n<\/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_Moves\" 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=\"Summary\"><\/span><strong>Summary\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics is an effective way to enhance strength, mobility, and endurance without equipment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beginner calisthenics moves like push-ups, squats, and lunges target multiple muscle groups and promote overall fitness, which will help you start your fitness journey.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can perform them anywhere and choose your difficulty level to reach your goals consistently.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Beginner calisthenic moves are a great place to start if you are looking for an effective, equipment-free way to build strength, improve flexibility, and boost endurance.\u00a0 The exercises rely solely on your body weight, making them accessible for beginners. Learning calisthenics puts you on the right track, whether you want to tone your muscles or [&hellip;]<\/p>\n","protected":false},"author":94,"featured_media":66638,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,264,6],"tags":[],"coauthors":[249,221],"class_list":["post-66637","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-women","category-workouts"],"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 Moves: A Complete Guide to Getting Started - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn \u2605 BEGINNER CALISTHENICS MOVES \u27a4 to build strength, improve mobility, and get in shape\u2014no equipment needed. Start your fitness journey today!\" \/>\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 Moves: A Complete Guide to Getting Started\" \/>\n<meta property=\"og:description\" content=\"Learn \u2605 BEGINNER CALISTHENICS MOVES \u27a4 to build strength, improve mobility, and get in shape\u2014no equipment needed. Start your fitness journey today!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-moves\/\" \/>\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=\"2024-12-27T19:54:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_12-1-1024x576.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=\"Ed Malaker, 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=\"Ed Malaker, Troy Hurst, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 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-moves\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-moves\/\"},\"author\":{\"name\":\"Ed Malaker\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/38ca921f5a95bd51c365decdfc230b26\"},\"headline\":\"Beginner Calisthenics Moves: A Complete Guide to Getting Started\",\"dateModified\":\"2024-12-27T19:54:39+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-moves\/\"},\"wordCount\":1618,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-moves\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_12-1.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for women\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Beginner calisthenic moves are a great place to start if you are looking for an effective, equipment-free way to build strength, improve flexibility, and boost endurance.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The exercises rely solely on your body weight, making them accessible for beginners.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Learning calisthenics puts you on the right track, whether you want to tone your muscles or get in better shape.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are Some Beginner Calisthenics Moves?\u00a0<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">If you\u2019re starting with calisthenics, it\u2019s essential to consult with your physician to ensure you don\u2019t have any underlying health issues that would make working out unsafe.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The exercises you choose depend on your goals and fitness level. However, bodyweight exercises that target various muscle groups and improve overall strength, balance, and coordination are the best choice.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here are 6 beginner calisthenic exercises to start with:<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Planks<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Push-ups<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Lunges<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Bodyweight squats<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Mountain climbers<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Knee tucks<\/span><a href=\\\"https:\/\/www.healthline.com\/health\/calisthenics-vs-weightlifting#benefits-of-calisthenics\\\"><span style=\\\"font-weight: 400;\\\">(1)<\/span><\/a><span style=\\\"font-weight: 400;\\\"> ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-moves\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-moves\/\",\"name\":\"Beginner Calisthenics Moves: A Complete Guide to Getting Started - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-moves\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-moves\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_12-1.png\",\"dateModified\":\"2024-12-27T19:54:39+00:00\",\"description\":\"Learn \u2605 BEGINNER CALISTHENICS MOVES \u27a4 to build strength, improve mobility, and get in shape\u2014no equipment needed. 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Start your fitness journey today!","og_url":"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-moves\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-27T19:54:39+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_12-1-1024x576.png","type":"image\/png"}],"author":"Ed Malaker, Troy Hurst, PT, DPT","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Ed Malaker, Troy Hurst, PT, DPT","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-moves\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-moves\/"},"author":{"name":"Ed Malaker","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/38ca921f5a95bd51c365decdfc230b26"},"headline":"Beginner Calisthenics Moves: A Complete Guide to Getting Started","dateModified":"2024-12-27T19:54:39+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-moves\/"},"wordCount":1618,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-moves\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_12-1.png","articleSection":["Calisthenics","Calisthenics for women","Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Beginner calisthenic moves are a great place to start if you are looking for an effective, equipment-free way to build strength, improve flexibility, and boost endurance.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">The exercises rely solely on your body weight, making them accessible for beginners.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Learning calisthenics puts you on the right track, whether you want to tone your muscles or get in better shape.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Are Some Beginner Calisthenics Moves?\u00a0<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">If you\u2019re starting with calisthenics, it\u2019s essential to consult with your physician to ensure you don\u2019t have any underlying health issues that would make working out unsafe.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The exercises you choose depend on your goals and fitness level. However, bodyweight exercises that target various muscle groups and improve overall strength, balance, and coordination are the best choice.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here are 6 beginner calisthenic exercises to start with:<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Planks<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bodyweight squats<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain climbers<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Knee tucks<\/span><a href=\"https:\/\/www.healthline.com\/health\/calisthenics-vs-weightlifting#benefits-of-calisthenics\"><span style=\"font-weight: 400;\">(1)<\/span><\/a><span style=\"font-weight: 400;\"> ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-moves\/","url":"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-moves\/","name":"Beginner Calisthenics Moves: A Complete Guide to Getting Started - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-moves\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/beginner-calisthenics-moves\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_12-1.png","dateModified":"2024-12-27T19:54:39+00:00","description":"Learn \u2605 BEGINNER CALISTHENICS MOVES \u27a4 to build strength, improve mobility, and get in shape\u2014no equipment needed. 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