Some exercise clothing that lets you move freely

A firm yet comfortable spot on the ground (such as a carpeted area) where you don't mind lying down, or else a mat

At least half an hour, including warm-up and cool-down, three or four days per week

Abdominals: The muscles in your belly

Gluteals: The muscles in your buttocks

No pulling. Some folks like to lock their fingers behind their head while doing sit-ups. That's fine, but be sure not to pull yourself up or to jerk your head toward your chest. Your arms should be relaxed during this exercise.

Don't brace your feet under anything. If you do, you're more likely to use your hip flexors to lift your body up, and your abdominals will be spared. That's not the point of the exercise. Keep your feet free and let your spine curl as you come up. Don't bend from the hip.

2torial #0409: Learn2 Perform Basic Calisthenics Welcome to basic training You thought it was all behind you: gym class. You graduated from high school and thought you'd never again have to endure another teacher with a whistle--no more push-ups, no more sit-ups and no more jumping jacks. Unfortunately, it turns out there was a reason for all that torture. Doing basic calisthenics (systematic exercises done without any apparatus or machinery) is one of the safest, simplest ways to maintain good muscle tone and fitness. When done regularly, they build strength in your major muscle groups, improve coordination, and promote flexibility. This 2torial will teach you the basics of calisthenics, but this time around you'll focus on the form, not on keeping up with the class. When doing calisthenics, as with any exercise, the emphasis should be on you, how you feel, and what you're ready for. The steps will require some exertion, but at least this time no one will be yelling at you. The first step to any exercise regimen is warming up. Walking around the block or jogging in place, followed by some stretches, is good warm-up routine. For more on this, consult 2torial #0503: Learn2 Stretch Before Exercising. Once you've warmed up, it's time to get some real work done. When you're doing calisthenics (or any kind of strength-building exercise) it's important to maintain proper form at all times. If you let your form sag, you'll end up exercising the wrong set of muscles, sometimes in ways they shouldn't be exercised (in other words, you could strain them). Stay aware of your posture. If you get tired, stop and rest. Your muscles will thank you. While concentrating on form, it's also important to keep your movements slow and steady. The goal isn't to do as many sit-ups as you can in 60 seconds; it's to do 60 perfect sit-ups, no matter how long it takes. Sudden flops or jerks can make muscles seize and spasm. Stay in complete control of your movement and you'll be fine. Do some push-ups You just can't wait, can you? All right then, down on your hands and knees. You have two kinds of push-ups to choose from; which one you choose depends on your strength: Modified push-ups. If you haven't done any push-ups in a while and you're not sure of your strength, this is a good place to start. Beginning on your hands and knees, walk your hands forward (keeping your knees on the ground) until your back and legs form a straight line. Keep your shoulders directly above your hands, with your weight on your arms. Hold your knees together and cross your ankles. With your back straight, your abdominal and gluteal muscles tightened, and your eyes on the ground, slowly lower yourself until your nose and chest barely touch the ground. Without resting your weight on the floor, push yourself back up to the starting position. Repeat nine times. When you can easily do 10 of these, try doing 10 standard push-ups. Standard push-ups. This push-up requires a fair bit of upper body strength. If you have any doubts about your strength, it's best to start with the modified push-up. Start on your hands and knees, with your hands shoulder-width apart and your shoulders directly over your hands. Now extend your legs behind you until you are balanced on your toes. Keep your feet close together, spread just enough so you feel stable. At this point, most of your weight will be on your arms. Keeping your back straight, your abdominal and gluteal muscles flexed and your eyes on the ground, steadily lower yourself down. Your chest, abdomen and nose should all touch at the same time. Without letting any of your weight drop onto the floor, push yourself back to the starting position. That's one! Now do nine more. Try 10 repetitions at first. When that becomes easy, try 15. Gradually work your way up to 20. Do some sit-ups Lie on your back with your knees bent and your heels shoulder-width apart, 10 to 12 inches from your bottom. Pull your chin in and cross your arms over your chest in an "X" position. Keeping your feet flat on the ground, curl yourself up about halfway toward a sitting position. Use only your abdominal muscles (not your back muscles). If you feel your tailbone touch the ground, you've gone too far. Lower yourself back to a lying position slowly. Remember that your muscles are exerted both going up and coming down. Take advantage of that. If you haul yourself up into a sit-up only to let your body flop back down, you've missed half the exercise. Lower yourself back down slowly, feeling the tension. Try to let each vertebra fall one by one. Repeat 10 times. If you can easily do 10, aim for 20. Do a few half-squats Full squats have officially been ruled a hazard to your knees. But you can still safely exercise your thighs and buttocks with the half-squat. Start with your feet hip-width apart, toes pointed forward. Slowly lower yourself down as though you were going to sit on a chair (in other words, stick your backside out). As you do so, look straight ahead and raise your arms out in front of you to maintain good posture and balance. Lower yourself until your upper legs are nearly parallel to the floor, then slowly raise yourself back up to a standing position. Your knees should always stay in line with your feet. If they jut out in front of your feet, you've dipped too far. Start with 10 repetitions and work your way up to 20. If your knees hurt doing this exercise correctly, stop. You can work those same muscles in other ways, such as climbing stairs. Try the standing calf raise Stand with your feet hip-width apart, your knees barely bent and your ankles straight. Lift yourself up onto the balls of your feet. Hold yourself there for three seconds, then lower yourself back, but not all the way to the floor. Repeat nine times before you let your heels rest on the ground. Be careful not to roll your ankles or shift your weight to the outside of your foot. If you need more of a challenge, hold one small weight in each hand during this exercise. If you need to hold onto something stable for balance, that's okay. Do some side leg lifts Lie on your right side with your right leg bent slightly at the knee and your left hand resting on the floor in front of your chest for stability. Rest your head on your right arm. Extend your left leg out, with your foot perpendicular to your leg (pointing forward). Keeping your hips stacked vertically, slowly lift your left leg beyond your hip, to about a 45-degree angle. Hold it there two seconds, then lower. Repeat five times. Switch sides and repeat with your other leg. Increase your repetitions and do more sets No matter how many you can do at first, the goal is to gradually increase the number of repetitions until you can do them in sets of 10 to 20. These numbers may seem arbitrary, but they're accepted by physical trainers everywhere. If you want to do more and have the strength, that's fine. However, physical trainers recommend breaking your exercises into sets of ten or twenty. You can also alternate exercises. Do a set of push-ups, then a set of sit-ups, then a set of half-squats. As you alternate, switch to calisthenics that work muscle groups that aren't near each other, like your arms and legs. That way, while you're doing half-squats or calf raises, your arms will get a chance to rest. If your muscles are sore the day after you do calisthenics, wait a day or two (or until the soreness is gone) before you do more. That will give your muscles a chance to rebuild, which is how you get stronger. Once you've built up your strength, though, you can do calisthenics every day to maintain muscle tone and strength. You can also include them in a more comprehensive fitness regimen you perform three or four times a week, such as running, biking or walking. When you can do two sets of each exercise in one day, it's time for the best calisthenic exercise of all: patting yourself on the back! -end- Learn More!