Calisthenic exercises require no equipment. This allows you to do workouts when you travel or cannot make it to the gym. The abs consist of the rectus abdominis and the obliques. The rectus abdominis is the large muscle in the center of the stomach, and the obliques run diagonally along the sides of the stomach. When doing calisthenics, your goal is to perform numerous exercise variations to recruit as much muscle fiber as possible.
Crunch
The basic abdominal crunch targets the upper portion of the abs. Start out on your back with your knees bent, feet flat on the floor and arms crossed on your chest. Keeping your lower body still, raise your head and shoulders forward and squeeze your abs forcefully for a second. Slowly lower yourself down and repeat. You can also place your hands on the sides of your head or extend your arms straight behind your head.
Lying Leg Raises
A lying leg raise shifts the emphasis to your lower abs. This exercise also targets the hip flexors and quadriceps in the upper thighs. Start on your back on the floor with your legs together and fully extended. Keeping your arms flat on the floor at your sides, raise your legs in the air until your body forms a 90-degree angle. Slowly lower your legs until they are right above the floor and repeat. If you feel stress in your lower back during leg raises, place your hands flat on the floor under your tailbone.
Double Crunch
A double crunch is a combination exercise that targets the upper and lower abs at the same time. Lie on your back on the floor with your legs lifted, knees bent and shins parallel to the floor. After placing your hands on the sides of your head, move your torso forward as you pull your knees in toward your body. The goal is to touch your elbows to your knees, but only go as far as possible. Hold this position for a second, lower yourself back down and repeat. For a more challenging variation, perform V-ups. Keep your arms and legs straight and move your hands toward your toes as you balance on your butt when you rise up.
Bicycle Crunch
A bicycle crunch is also known as an air bike or bicycle maneuver. This exercise works the entire abdominal area in one steady motion. Begin in the same starting position as double crunches with your knees bent and hands on the sides of your head. Carefully raise your head and shoulders and move your opposite elbow and knee toward each other while extending one leg. Quickly change directions to target the other side. Continue to twist back and forth for a series of repetitions.
Knee Cross Crunch
Unlike other calisthenic ab exercises, the knee cross crunch is performed from a standing position. Start with your feet about shoulder-width apart, right arm raised straight above you and your left hand on your hip. Steadily lift your left leg, bend your knee and move your right elbow down toward it in a twisting motion. Move your arm and leg back to the starting position. Repeat for a set of reps, then switch sides.
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