The term calisthenics refers to body exercises that are performed without the use of any equipment other than your own body weight. Calisthenics are used a lot in the military as a way to keep fit when equipment isn’t available. You can do calisthenic movements for virtually every body part, including your abdominals.
Bicycle Crunch
The bicycle crunch is a movement that works both the upper and lower abs, and can also raise your heart rate. To do the exercise, lie on the floor on your back and position your hands behind your ears. Bend your knees and start moving your legs in circular motions, as if riding a bike. Bend your torso from side to side to point your elbow at the opposite knee each time it comes up. Rock your body up and down from head to toe as you pedal, for even more of a challenge.
V-Ups
The v-up is a calisthenic ab exercise that is challenging because you have to raise both your upper and lower body at the same time. Start by lying on your back, with your legs straight and arms stretched out above your head. Raise your torso and your legs up at the same time, trying to touch your toes with your fingers at the top of the movement. Pause at the top for a moment, then lie back down and repeat. If you aren’t flexible enough to touch your fingers and toes, touch your shins or even your knees.
V-Twist
The v-twist is a modification of the basic v-up, adding a little more difficulty at the top. Perform your v-up the same way as normal, then at the top, twist your upper body over to the right and back to the center, before lying down. On the next rep, twist over to the left. Continue to alternate with each rep, or twist to both sides on each rep if your core strength allows. Avoid twisting movements from the v-up position if you have any lower back pain.
Standing Cross Crunch
To work your midsection from a standing position, try a standing cross crunch. Stand with your right hand on your right hip and lift your left arm straight up overhead. Lift your right knee at the same time as you pull your left arm down, making the two meet around chest height. Continue the movement until you’re done your set, then repeat on the other side.
Lying Leg Raise
The basic lying leg raise is a good lower abdominal exercise that you can do on a bench or on the floor. Lie on your back and bend your knees, then lift your knees up toward your chest, squeezing your abs as you do. Go back to the start, then repeat without touching the floor with your feet. Keep your legs straight and lift them toward your head for a slightly different feel.
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