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from: How Calisthenic Exercises Work
All calisthenic exercises can basically be most closely compared to gymnastics, in terms of the physical exertion and results that are involved here. Calisthenic exercises can be incredibly rewarding, and can be the perfect solution when it comes to finding something to add to your existing workout routine. Although there are many, there are a few calisthenic exercises in particular that you will want to become more familiar with.
Pike Ups
To execute pike ups, you need to lie flat on the ground, put your arms straight up above your head on the ground, so that you are lying completely straight out. Now you want to lift both of your legs up and arms at the same time until your hands touch your feet or shins, and remember to keep your legs and arms straight as you do this. When your feet and hands touch they should be over your bellybutton or at least close to.
To finish off the exercise you need to lower your arms and legs, simultaneously again, until you are back down to your starting point. Once you are back at the starting position you have completed one repetition of this calisthenic exercise.
Commando Sit Ups
Another of the best calisthenic exercises is the commando sit ups. These are considered as being a very challenging exercise and they represent a more intense and all encompassing abdominal workout for exercisers who are looking to get more out of their routine than with just the basic sit ups.
To perform you need to start by having a partner get down on all fours as they will be the base and anchor for you to do these sit ups. Now you want to straddle them, with your front feet within reach of your partner’s hands. Your legs should be on either side of your partner’s head and you and your partner should both be facing the same direction.
Once you are in this position you sit down on their back and lean yourself backwards until the back of your head touches the ground. The small of your back should be slightly hanging over the end of your partner, and once this is so you want to put your hands to your head and start doing full sit ups.
You will notice right away the intensity and challenge of these sit ups compared to other versions, and the results will be noticed much quicker as well. They are definitely an exercise of which everyone should add at least a few to their existing workout routine.
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