Push-ups
Push-ups may be the single most effective calisthenic exercise. In order to perform this movement, you need to plant your toes and palms on the floor with your abdomen facing the ground. While keeping your body flat, bring your chest to the floor and then push with your arms. This movement will heavily target your triceps and pectorals while activating many other body parts.
Sit-ups
This basic movement is critical for targeting your abdominal muscles. Start by lying on your back and bending your knees so that your feet are planted firmly on the ground. With your arms crossed across your chest, lift your torso off the ground to meet your upper thighs. Repeat the motion, making sure to squeeze your abs at the top.
Squats
Squats are a very useful exercise in targeting all muscles of the legs. Furthermore, the motion is rather simple to perform. Begin in a normal upright position. Bend your knees until your shins and quads form a 90-degree angle. Extend your legs straight again to complete the movement.
Bridges
Bridges, or planks, are a very simple exercise that target the abdominal muscles. To perform this exercise, you need to basically replicate the push-up position, except with your forearms flat and planted against the ground for stability. Once in position, try to hold your body flat and motionless for as long as possible.
Leg Raises
Leg raises are very useful for isolating the lower portion of the abdominal muscles. To execute, lie flat on your back with your arms parallel to the sides of your body. Raise your feet, keeping your legs straight, until your legs form a 90 degree angle with your torso. Repeat this movement until you feel a deep burn in your lower abdominal muscles.
Jumping Jacks
Jumping Jacks are a great exercise that target a large group of muscles in the body while providing cardiovascular benefits as well. Start standing with your arms extended down by your sides. Jump and spread your legs apart; at the same time, move your arms toward a clap above your head. After this is complete, jump again pulling your legs and arms to their original position.
