Calisthenics are light muscle building exercises. They help tone your body and increase your strength and ability to do things. They also increase your muscle endurance. Calisthenics can be done almost any where.
Every exercise you do is called a repetition. the number of repetitions you do before resting is called a set. For each exercise, try to do two or three sets. How many reps you do is up to you and how many sets is up to you also. Try to do between three and ten in each set. Make sure the number of sets you do is comfortable for you.
Tummy Tougheners-
These are exercises that concentrate on hardening your stomach muscles. They will help you have a trimmer waist also.
Basic sit-up-
To
start the sit-up you need to lie on your back on the floor. Keep
your knees bent at a ninety-degree angle and keep your arms flat
on the floor by your side. Curl your head and raise your torso
forty-five degrees toward your chest. Return to the starting position.
As you get stronger increase the number of repetitions in each
set of basic sit-ups.
Side bending-
To begin stand with your feet spread apart about shoulder width. Lock your hands behind your neck, pointing your elbows out to the sides. While keeping your torso straight bend sideways at the waist and move your left elbow towards your hip. Hold for the count of 1 then return to the first position. Now bend to the right hip. Hold then return to the starting position. That completes one repetition. Once you get comfortable with this calisthenic you should find the appropriate amount of sets to do.
Upper body builders-
Upper body builders help you build up your upper body. The following are a few upper body calisthenics.
Basic push-up-
Lie face down on the floor keeping your legs together. Put your hands flat on the floor just under the shoulders, with your fingers spread and pointing forward. Place the balls of your feet and toes flat on the floor so your heels are facing up. Push your body off the floor by straightening your arms. As you rise, keep your back and legs straight and your chin up. Position your weight on the balls of your feet and your hands. Your back should remain straight. Push up until your arms are totally extended. Lower to the floor until your chest touches. Then push up again. Continue as many times as you can.
Windmill-
The windmill is sometimes called the alternate toe touch. It is a very basic exercise. Start by by spreading your feet apart about shoulder width. Extend your arms straight out to each side. Bend and turn at the waist so your left hand reaches and touches your right foot. Return to the up right position. Bend and turn again but this time use your right hand and reach for your left toe. Go back up and continue. You should continue until you have done the right amount. That amount will be different for most people.