Calisthenic exercises are an effective way to work your entire body without the need of any additional weights or fitness equipment. You strengthen your muscles by utilizing your own body weight as a resistance; adding repetitions or time allows you to increase the workload. Build your workout around five exercises. Consult your doctor before beginning any new exercise routine and always begin your workout with a 5- to 10-minute warm-up to help prevent injury.
Squats
Squats are a simple calisthenic exercise that targets your abdominal muscles, hips, thighs, calves, shins and buttocks. Stand with your feet hip-width apart. Begin lowering your body by bending your hips and knees and by shifting your weight onto your heels as you push your hips backward. Continue until your thighs are parallel with the floor, as if you are sitting in a chair. Exhale as you slowly return to the starting position. Repeat 10 to 20 times, and do total of three sets. Make the exercise harder by adding a jump once you return to the starting position.
Pushups
Pushups with a single-leg raise is an excellent full body exercise that targets the muscles in your arms, chest, shoulders, abdomen and buttocks. Start by lowering to your hands and knees. Straighten your legs and place your toes on the floor. Extend your arms and place your hands directly beneath your shoulders on the floor. Lower your body toward the floor by bending at the elbows, until they form a 90-degree angle. Raise your left foot from the floor and hold your leg in the air. Keep your head, neck and back in a straight line. Slowly extend your arms straight. Try to keep your leg raised until your arms are fully straightened. Lower your leg, and repeat with right side. Do three to eight repetitions with each leg and total of three sets.
Triplanar Lunge
The triplanar lunge is a variation of typical lunge exercise that allows you to tone your abdominal muscles, hips, legs and buttocks. Take a large step forward with your right foot. Kneel downward with your left knee almost touching the floor and your right knee bent so that it forms a 90-degree angle. Use your abdominal muscles to stabilize yourself and then extend your right arm toward the ceiling. Bend your right arm and your entire upper body to the left by flexing from your waist. Do not rotate your hips or torso; your shoulders should face forward at all times. Hold for 15 to 30 seconds. Return to start and repeat with your left side. Do five to 10 repetitions on each side and do two to three sets.
Front Plank
The front plank targets primarily your abdominal and back muscles, but also works the muscles in your shoulders, chest, buttocks and legs. Start by lying on your stomach with your arms bent at your side and your elbows directly under your shoulders. Contract your abdominal muscles and slowly raise your body up so that your full weight is resting on your elbows, forearms and toes. Your head, neck, shoulders, back and legs should be straight and stiff. Hold for 5 seconds and gradually return to the starting position. Repeat 10 times and do two to three sets.
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