{"id":90490,"date":"2026-03-19T07:56:17","date_gmt":"2026-03-19T07:56:17","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=90490"},"modified":"2026-03-19T07:56:17","modified_gmt":"2026-03-19T07:56:17","slug":"calisthenics-positions","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/","title":{"rendered":"Key Calisthenics Positions to Master: Try These Basic 12 Moves"},"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:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#What_Are_the_Basic_Calisthenics_Positions\" >What Are the Basic Calisthenics Positions?<\/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:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#Mountain_Climbers\" >Mountain Climbers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#Plank_Position\" >Plank Position<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#Push-Ups\" >Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#Tricep_Dips\" >Tricep Dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#Wall_Sits\" >Wall Sits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#Tuck_Hold\" >Tuck Hold<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#Hollow_Body_Hold\" >Hollow Body Hold<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#Burpees\" >Burpees<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#Are_Static_Calisthenics_Positions_Enough_to_Build_Strength\" >Are Static Calisthenics Positions Enough to Build Strength?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#Which_Calisthenics_Positions_Help_Build_Core_Control_and_Balance\" >Which Calisthenics Positions Help Build Core Control and Balance?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#Static_Holds_for_Core_Strength_and_Balance\" >Static Holds for Core Strength and Balance<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#Superman_Hold\" >Superman Hold<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#Wall_Handstand_For_Advanced_Users\" >Wall Handstand (For Advanced Users)<\/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:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#Dynamic_Moves_For_Core_Strength_And_Balance\" >Dynamic Moves For Core Strength And Balance<\/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:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#Hollow_Body_Rocks\" >Hollow Body Rocks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#Pistol_Squats_More_Advanced_Users\" >Pistol Squats (More Advanced Users)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#How_Long_Should_Each_Position_Be_Held_for_the_Best_Results\" >How Long Should Each Position Be Held for the Best Results?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#What_Advanced_Positions_Should_You_Work_Toward\" >What Advanced Positions Should You Work Toward?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#How_to_Transition_From_Beginner_to_Intermediate_Holds\" >How to Transition From Beginner to Intermediate Holds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#What_Are_Some_Common_Mistakes_in_Calisthenics_Positions\" >What Are Some Common Mistakes in Calisthenics Positions?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#How_to_Reduce_Strain_Risk_and_Train_More_Effectively\" >How to Reduce Strain Risk and Train More Effectively<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#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-24\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#Are_calisthenics_positions_good_for_flexibility\" >Are calisthenics positions good for flexibility?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#What_things_should_I_look_out_for_when_creating_a_calisthenics_workout_program\" >What things should I look out for when creating a calisthenics workout program?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#What_mistakes_should_I_avoid_with_new_calisthenics_positions\" >What mistakes should I avoid with new calisthenics positions?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#Is_proper_breathing_important_during_calisthenics_positions\" >Is proper breathing important during calisthenics positions?<\/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:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Calisthenics training uses your body weight as a form of resistance. Many celebrate the calisthenics practice for improving body strength, flexibility, and 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=Lessie_Fitness_Beginner_Full_Body_Calisthenics_Workout\" 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 type of training is also convenient for anyone who can\u2019t afford to commute to the gym or to other sports around the city. Common exercises such as squats, push-ups, or lunges are part of a calisthenics routine. So, if you\u2019ve already done them, you\u2019ve tried calisthenics.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics has gained popularity among new trainees who want to shape up due to its efficiency and convenience for beginners.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This review will guide you through the key calisthenics positions to master. Try these basic 12 moves to enhance your daily routine. If you\u2019re new to calisthenics or have trained some of its moves before, you\u2019ll still find lots of benefits from reading this article.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here you\u2019ll explore:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A practical order of calisthenics exercises to structure your routine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Advanced positions to look forward to in the future<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Good ways to reduce strain risk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Common mistakes<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Let\u2019s begin.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B7%D0%B0%D0%B1%D1%80%D0%B0%D0%BB%D0%B0-2.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Basic_Calisthenics_Positions\"><\/span><b>What Are the Basic Calisthenics Positions?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This review will cover the common calisthenics positions for beginners.\u00a0<\/span><\/p>\n<p>Here are 8 basic moves you can add to your routine, including some of the <a href=\"https:\/\/betterme.world\/articles\/best-calisthenics-exercises\/\">best calisthenics exercises<\/a> for developing full-body control:<\/p>\n<ol>\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;\">Plank position<\/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;\">Tricep dips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wall sits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuck hold<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hollow body hold<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpees<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mountain_Climbers\"><\/span><b>Mountain Climbers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The performance:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in a high plank position, keeping your back straight, your hips low, and your core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your left knee under your chest toward your left elbow. Return your left leg to the plank position, then bring your right leg under your chest toward your right elbow.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the sequence while alternating legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe deeply and concentrate on engaging your abdominal and gluteal muscles.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plank_Position\"><\/span><b>Plank Position<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The performance:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into a plank position with your palms on the mat, your forearms on the floor, and your legs straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core by breathing in through your chest and out through your stomach. The breath out will work to tighten the abdomen even further.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5-10 breaths or 30-60 seconds.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Push-Ups\"><\/span><b>Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The performance:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get on all fours with your palms on the mat slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your arms and legs straight, tucking your toes under to come into a plank position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at your elbows and lower your body until your chest almost touches the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a few seconds and press down into the ground to straighten your elbows and push your body back up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position and repeat 8-10 times.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tricep_Dips\"><\/span><b>Tricep Dips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The performance:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sitting on the ground, place your palms behind you with your fingers facing your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your butt back toward your hands, pressing down through your feet to lift your butt. Keep your knees bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows to lower down into the dip, and then press through your hands to come to the starting position.<\/span><\/li>\n<\/ol>\n<p><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-workout-at-home\/\"><em>Beginner Calisthenics Workout at Home: Your Ultimate Guide<\/em><\/a><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/42.png\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Wall_Sits\"><\/span><b>Wall Sits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The performance:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your back against a stable wall, your feet hip-width apart, and your toes facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk your feet out in front of you while keeping your back against the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees, allowing your back to slide down the wall. Beginners can take one step out. Take two to three steps for a deeper sit, but don\u2019t allow your knees to extend past your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your squat for as long as you can, depending on your ability and the level of challenge you want. You need to feel your weight in your heels, not your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your palms against the wall and bend forward at your hips to exit the move.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tuck_Hold\"><\/span><b>Tuck Hold<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The performance:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on the floor and bring your knees toward your chest, bending them at about a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet stacked and your shins parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your shoulders slightly off the ground, keeping your neck in a neutral position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach your arms forward, parallel to the floor, and extend them toward your shins.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for a few seconds or up to one minute, depending on your fitness skills.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hollow_Body_Hold\"><\/span><b>Hollow Body Hold<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The performance:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on the floor, your legs extended, and your arms by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and drive your lower back into the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your inner thighs together to help initiate the move. Your lower back should be on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your abs contracted and raise your legs 2-3 inches above the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your head off the floor and extend your arms overhead and behind you. Make sure you continue to press your lower back into the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 30 seconds (or as long as you can) before lowering the legs and shoulders to the floor.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Burpees\"><\/span><b>Burpees<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The performance:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with a squat position with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place both hands on the ground, shifting your weight to your hands.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kick your feet back to get in a plank position. Perform one push-up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump your feet forward to return to a squat position and stand up.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump, reaching your arms above your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land softly with knees bent and immediately drop into a squat position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 times, or as many as you can.<\/span><\/li>\n<\/ol>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Static_Calisthenics_Positions_Enough_to_Build_Strength\"><\/span><b>Are Static Calisthenics Positions Enough to Build Strength?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Static calisthenics refers to a position you hold without moving your body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, a plank or a tuck hold are good examples of static exercises. Isometric exercises may help support stability and strength development. However, static calisthenics on their own may not be enough if strength is your main goal (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/expert-answers\/isometric-exercises\/faq-20058186\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, one brief review suggested that isometric exercises may offer certain training benefits:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Static exercises may improve strength at a biomechanically disadvantaged joint position of a specific movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Static exercises induce less fatigue.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Static exercises may support strength at specific joint angles compared to dynamic strength training (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/332206319_Brief_Review_Effects_of_Isometric_Strength_Training_on_Strength_and_Dynamic_Performance\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The best combination for building strength in this case is a mix of dynamic and static calisthenics moves that engage multiple muscle groups and improve movement control.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Calisthenics_Positions_Help_Build_Core_Control_and_Balance\"><\/span><b>Which Calisthenics Positions Help Build Core Control and Balance?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Different calisthenics positions help you build core strength and balance. The following are calisthenics poses for beginners and more advanced practitioners featuring static and dynamic moves. Use the calisthenics skills list to develop your practice.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Static_Holds_for_Core_Strength_and_Balance\"><\/span><b>Static Holds for Core Strength and Balance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Other calisthenics moves you could also benefit from are:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Superman_Hold\"><\/span><b>Superman Hold<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to perform:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on the floor in a face-down position, with your legs straight and your arms extended in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lift your arms and legs around 6 inches off the floor, or until you feel your lower back muscles contracting.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this for as long as you can.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Wall_Handstand_For_Advanced_Users\"><\/span><b>Wall Handstand (For Advanced Users)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to perform:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into an all-fours position with your knees and toes on the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips over your knees, and press the soles of your feet against a sturdy wall. Keep your hands under your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the ground with your hands, rotating your shoulders outward to engage your lats. Push your hips into the air to slowly walk your feet up the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While you\u2019re walking up the wall, walk your hands toward the wall.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue to walk up the wall until your legs are straight and your hands are directly underneath your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your chin should be tucked throughout the movement, as if holding an egg under your chin. Your ears should be in line with the upper part of your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your legs together, engaging your glutes and quads. Engage your core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for the desired length of time, then walk your hands forward while walking your feet down the wall to return to the starting position.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lessie_Fitness_Beginner_Full_Body_Calisthenics_Workout\">Start using our app<\/a> and you will see good results in a short time.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dynamic_Moves_For_Core_Strength_And_Balance\"><\/span><b>Dynamic Moves For Core Strength And Balance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are more engaging movements to add to your training.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hollow_Body_Rocks\"><\/span><b>Hollow Body Rocks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to perform:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back. Reach for the ceiling with your arms until your shoulder blades are off the floor. You should fully extend your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your lower back to the floor, lift your legs 3-6 inches off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Create tension by squeezing your legs, arms, and abs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start to rock back and forth, holding the tension so as not to break the arch you\u2019ve created with your legs and arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your abs engaged the entire time. Repeat as many times as you can with good form.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pistol_Squats_More_Advanced_Users\"><\/span><b>Pistol Squats (More Advanced Users)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to perform:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pick a base leg to work on. Shift your other leg forward and lift your foot off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms in front of you for balance. Squeeze your abs and glutes to prepare for the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your hips back and slowly bend your knees to lower into the squat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower until you reach the bottom position, keeping your opposite leg elevated off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a second and press off the floor with your planted foot to get back up to standing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes at the top.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_Each_Position_Be_Held_for_the_Best_Results\"><\/span><b>How Long Should Each Position Be Held for the Best Results?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your hold time for each calisthenics pose or move will depend on your goal and current fitness level. Calisthenics moves generally require different timing.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The table below shows approximate timings for different levels:<\/span><\/p>\n\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B7%D0%B0%D0%B1%D1%80%D0%B0%D0%BB%D0%B0.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Advanced_Positions_Should_You_Work_Toward\"><\/span><b>What Advanced Positions Should You Work Toward?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re improving at calisthenics and the moves above feel easy for you, then it\u2019s time to start focusing on progressive overload in your training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can master progressive overload in various ways, but the main principle is that you are making your workout more challenging.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below, we discuss different advanced variations of traditional, <a href=\"https:\/\/betterme.world\/articles\/easy-calisthenics-moves\/\">easy calisthenics moves<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Advanced or expert-level calisthenics practitioners can try these moves if they find the <a href=\"https:\/\/betterme.world\/articles\/basic-calisthenics-exercises\/\">basic calisthenics exercises<\/a> too easy:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>V-sit: <\/b><span style=\"font-weight: 400;\">A challenging core exercise that improves hamstring flexibility.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Human flag: <\/b><span style=\"font-weight: 400;\">Can challenge the shoulders, obliques, and lats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Planche:<\/b><span style=\"font-weight: 400;\"> An iconic movement that demands tremendous upper body and core strength &#8211; it can support balance and upper-body control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Front lever:<\/b><span style=\"font-weight: 400;\"> A great move to engage your core, back, and shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Back lever:<\/b><span style=\"font-weight: 400;\"> Another extreme position that demands mobility and posterior chain strength.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Handstand press:<\/b><span style=\"font-weight: 400;\"> One of the most complicated push-ups, which requires high upper-body strength and core control.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Transition_From_Beginner_to_Intermediate_Holds\"><\/span><b>How to Transition From Beginner to Intermediate Holds<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Transitioning from basic calisthenics beginner holds to intermediate ones requires consistent progression.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 4 simple tips for you to follow to progress toward an intermediate level:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Master the basic moves first.<\/b><span style=\"font-weight: 400;\"> Focus on the proper form and technique rather than challenging yourself with impressive timing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use progressive variations of each movement.<\/b><span style=\"font-weight: 400;\"> For example, instead of doing a simple plank, try doing a plank with shoulder taps or an elevated version.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Structure your training accordingly. <\/b><span style=\"font-weight: 400;\">Create a schedule with sets and reps, along with your time goals. This can help you focus on specific exercises and track your progress.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Track your progress via an app or by writing notes. <\/b><span style=\"font-weight: 400;\">Keep weekly records to track your progress before and after, and gradually increase the timing, sets, and reps.\u00a0\u00a0<\/span><\/li>\n<\/ol>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe: Health Coaching app\u2014all at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lessie_Fitness_Beginner_Full_Body_Calisthenics_Workout\">start transforming your life now<\/a>!<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/two-photos-collage-1920x1200-8.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Common_Mistakes_in_Calisthenics_Positions\"><\/span><b>What Are Some Common Mistakes in Calisthenics Positions?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many think calisthenics for beginners is an easy workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bodyweight workouts may seem attainable, but people can still put excess strain on their joints or muscles even when doing simple moves.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are the common mistakes you need to avoid in calisthenics:<\/span><\/p>\n<p><b>Mistake #1:<\/b><\/p>\n<p><b>You don\u2019t engage your core enough. <\/b><span style=\"font-weight: 400;\">This may lead to sagging and poor balance. Instead, keep your core tight and active throughout the entire movement.<\/span><\/p>\n<p><b>Mistake #2:<\/b><\/p>\n<p><b>You shrug your shoulders<\/b><span style=\"font-weight: 400;\">. This may cause instability. Instead, retract and protract your shoulder blades.\u00a0<\/span><\/p>\n<p><b>Mistake #3:<\/b><\/p>\n<p><b>You forget to breathe. <\/b><span style=\"font-weight: 400;\">This can create tension and even fatigue. Instead, breathe rhythmically throughout the movement. Focus on breathing in as you brace for a lift and breathing out as you push the weight away or pull the weight toward you.<\/span><\/p>\n<p><b>Mistake #4:\u00a0<\/b><\/p>\n<p><b>You position your wrists incorrectly.<\/b><span style=\"font-weight: 400;\"> This can lead to wrist strain. Instead, warm up your wrists before the workout.\u00a0<\/span><\/p>\n<p><b>Mistake #5:<\/b><\/p>\n<p><b>You don\u2019t warm up at all.<\/b><span style=\"font-weight: 400;\"> Not warming up may increase the risk of strain. A dynamic warm-up can improve your performance (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10798919\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Engage in an active warm-up routine for 5-10 minutes to prepare your joints for training.<\/span><\/p>\n<p><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/calisthenic-movements\/\"><em>Beginner-Friendly Calisthenic Movements for Everyday Fitness<\/em><\/a><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-7-2.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Reduce_Strain_Risk_and_Train_More_Effectively\"><\/span><b>How to Reduce Strain Risk and Train More Effectively<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We all want to train with good form and reduce unnecessary strain because discomfort makes it impossible to continue training. To avoid strain, you should eliminate the mistakes mentioned in the previous section.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, there are other factors to consider for a well-structured calisthenics workout:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prioritize proper form<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Don\u2019t focus on hitting a specific time or a specific number of reps. It\u2019s more important to do the exercise correctly than it is to get as many reps as possible.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stick to hold times that match your fitness level<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For example, if you\u2019re a beginner, don\u2019t strive to hold a plank for 60 seconds for the first time. Focus on holding the plank properly and breathing steadily throughout it. It\u2019s more important to focus on your breathing during this exercise than on the duration you hold it.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progress gradually<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s best to start your calisthenics workout journey by perfecting the basic and simple moves. Over time, you can progress to more intermediate or advanced positions, but only once you\u2019ve mastered the basics.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, squats are suitable for beginners, but jumping squats may be too challenging for a beginner if they have not mastered a squat. The last thing you want is to overdo it and set your progress back.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm up well before any workout<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Wrist rolls, shoulder circles, plank taps, and high knee marching are good options for an active warm-up routine.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Listen to your body and respond to discomfort<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you experience discomfort while performing a specific exercise, take a break and revisit it on another day.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Allow for rest days<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Give your muscles and joints time to rest for 1-2 days. Resistance training creates training stress, and rest days give your body time to adapt. Don\u2019t ignore rest days if you want to achieve muscle growth.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Do cool-downs<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Cooling down after a calisthenics workout can help your body gradually return to a more relaxed state; cool-downs may help your body transition out of the workout and reduce post-workout stiffness (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/why-you-shouldnt-skip-cool-down-exercises\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). This can be anything from a light walk to lower your heart rate or some static stretching that focuses on the muscles that you just exercised.\u00a0<\/span><\/p>\n<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=\"Are_calisthenics_positions_good_for_flexibility\"><\/span><strong>Are calisthenics positions good for flexibility?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, calisthenics positions can benefit your flexibility, particularly when you combine them with proper technique and both dynamic and static positions.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_things_should_I_look_out_for_when_creating_a_calisthenics_workout_program\"><\/span><strong>What things should I look out for when creating a calisthenics workout program?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">When creating a calisthenics workout program, focus on your specific goals, such as strength, endurance, skill, or flexibility, and ensure that you train all major muscle groups with a balanced approach that includes exercises for push, pull, legs, and core.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Utilize progressions to apply overload, prioritize proper form, and avoid overtraining by allowing adequate rest. Warm up properly, include skill work early in the session, and cool down afterward. Track your progress, listen to your body to reduce strain risk, and maintain variety to stay motivated and avoid plateaus.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_mistakes_should_I_avoid_with_new_calisthenics_positions\"><\/span><strong>What mistakes should I avoid with new calisthenics positions?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Some common mistakes to avoid with new calisthenics positions include skipping warm-ups, performing exercises with poor form, rushing to more challenging moves when you\u2019re not strong enough, not breathing properly through the exercise, ignoring gradual progression, and pushing through discomfort.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_proper_breathing_important_during_calisthenics_positions\"><\/span><strong>Is proper breathing important during calisthenics positions?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Proper breathing is essential for any workout. If you don\u2019t breathe well, you may feel dizzy or fatigued. Controlled breathing can help you maintain core stability, improve endurance, and support movement control.\u00a0<\/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=Lessie_Fitness_Beginner_Full_Body_Calisthenics_Workout\" 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 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We\u2019ve just answered a highly asked question: \u201cWhat are the key calisthenics positions to master?\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most of the 12 moves mentioned here are suitable for beginners, while some are best suited for advanced-level trainees. Mix static and dynamic moves to improve your performance and build strength.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Warm up well, focus on proper form, and take a break from exercise if you feel discomfort and tiredness. Have fun!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Calisthenics training uses your body weight as a form of resistance. Many celebrate the calisthenics practice for improving body strength, flexibility, and endurance.\u00a0 This type of training is also convenient for anyone who can\u2019t afford to commute to the gym or to other sports around the city. Common exercises such as squats, push-ups, or lunges [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":90501,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,264],"tags":[],"coauthors":[45],"class_list":["post-90490","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>Key Calisthenics Positions to Master: Try These Basic 12 Moves - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 CALISTHENICS POSITIONS \u27a4 What are calisthenics positions? Read this review to learn how to perform calisthenics safely and train with better form and more confidence.\" \/>\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=\"Key Calisthenics Positions to Master: Try These Basic 12 Moves\" \/>\n<meta property=\"og:description\" content=\"\u2605 CALISTHENICS POSITIONS \u27a4 What are calisthenics positions? Read this review to learn how to perform calisthenics safely and train with better form and more confidence.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/\" \/>\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:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/73-calisthenics-positions.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\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=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Key Calisthenics Positions to Master: Try These Basic 12 Moves\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/\"},\"wordCount\":2660,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/73-calisthenics-positions.jpg\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for women\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Calisthenics training uses your body weight as a form of resistance. Many celebrate the calisthenics practice for improving body strength, flexibility, and endurance.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This type of training is also convenient for anyone who can\u2019t afford to commute to the gym or to other sports around the city. Common exercises such as squats, push-ups, or lunges are part of a calisthenics routine. So, if you\u2019ve already done them, you\u2019ve tried calisthenics.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Calisthenics has gained popularity among new trainees who want to shape up due to its efficiency and convenience for beginners.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This review will guide you through the key calisthenics positions to master. Try these basic 12 moves to enhance your daily routine. If you\u2019re new to calisthenics or have trained some of its moves before, you\u2019ll still find lots of benefits from reading this article.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here you\u2019ll explore:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">A practical order of calisthenics exercises to structure your routine<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Advanced positions to look forward to in the future<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Good ways to reduce strain risk<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Common mistakes<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">Let\u2019s begin.<\/span>\\r\\n\\r\\n<img src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B7%D0%B0%D0%B1%D1%80%D0%B0%D0%BB%D0%B0-2.png\\\" \/>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are the Basic Calisthenics Positions?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">This review will cover ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/\",\"name\":\"Key Calisthenics Positions to Master: Try These Basic 12 Moves - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/73-calisthenics-positions.jpg\",\"description\":\"\u2605 CALISTHENICS POSITIONS \u27a4 What are calisthenics positions? 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Many celebrate the calisthenics practice for improving body strength, flexibility, and endurance.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">This type of training is also convenient for anyone who can\u2019t afford to commute to the gym or to other sports around the city. Common exercises such as squats, push-ups, or lunges are part of a calisthenics routine. So, if you\u2019ve already done them, you\u2019ve tried calisthenics.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Calisthenics has gained popularity among new trainees who want to shape up due to its efficiency and convenience for beginners.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This review will guide you through the key calisthenics positions to master. Try these basic 12 moves to enhance your daily routine. If you\u2019re new to calisthenics or have trained some of its moves before, you\u2019ll still find lots of benefits from reading this article.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here you\u2019ll explore:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A practical order of calisthenics exercises to structure your routine<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Advanced positions to look forward to in the future<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Good ways to reduce strain risk<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Common mistakes<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">Let\u2019s begin.<\/span>\r\n\r\n<img src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B7%D0%B0%D0%B1%D1%80%D0%B0%D0%BB%D0%B0-2.png\" \/>\r\n<h2 style=\"text-align: center;\"><b>What Are the Basic Calisthenics Positions?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">This review will cover ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/","url":"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/","name":"Key Calisthenics Positions to Master: Try These Basic 12 Moves - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-positions\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/73-calisthenics-positions.jpg","description":"\u2605 CALISTHENICS POSITIONS \u27a4 What are calisthenics positions? 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