Effective Calisthenics Exercises To Strengthen And Build Muscles

1. Burpees

Start standing in an erect posture with abs tight and shoulders back. Get down into a squat position and put your hands on the floor in front of your feet. Now balancing your weight on your hands, jump and thrust your body back into a plank position. Jump back into the previous position and stand up. Repeat the move 15-20 times. To intensify this move, do a push-up after getting into the plank position

2. Prisoner Squat Jumps

Begin with standing in the erect posture with your feet apart. Put your hands behind your head with your elbows high and pointing out to the opposite side. Squat down low with your torso slightly forward. Keep your spine straight and knees above your heels. Now jump up in the air while straightening up as high as you can. Do not move your hands. Land softly and repeat the move for 15 counts.

3. One-leg Push-up

Start in the basic push-up position on your hands and toes with your back straight and abs tight. Place your hands under your shoulders and lift one leg off the ground. Now lower yourself by bending your elbows and pushing them back to your sides. Go as low as you can without touching the floor. Push yourself up and do it again as many times as you can without lowering that leg.

4. Forearm Push-ups

Start in the plank position with your abs tight and spine straight. Now come to the forearms by bending your elbows one by one. By straightening your arms one by one return to the plank position. This makes one push-up. Repeat this move 15 times.

5. Superman

Lie in the prone position on your stomach and place your arms straight by your sides. Lift your legs and arms till your thighs are off the floor and your chest is slightly lifted. Now make a sweeping motion by pushing your legs and arms as much out as they go. Return to the original position. Do 15 reps.