How to Do Jumping Jacks Calisthenics Exercise

Jumping jacks are a versatile form of callisthenic exercise. They can be used for warm-ups to quickly get your heart rate up. Using a slightly varied form of the jumping jack, you can target specific muscle groups to develop strength as well.

• Stand with your feet close together and with your arms at your sides. Look straight ahead, and continue looking straight ahead throughout the exercise.


• Develop a slight crouch in your knees, and hop outwards with your feet landing outside the width of your hips. You should push off and land on the balls of your feet. You will end up in a position where your feet are now outside your hips. Only go as far out with your feet as you are comfortable.


• While your feet are moving outwards, bring your arms up and over your head. Your hands should clap together at the very top of the movement. Your feet will be wide at this position, and your hands will be together above your head.


• Push off the balls of your feet and return to your starting position. As your feet move close together, bring your hands back down to your sides.


• Repeat the full movement for as many repetitions as you wish to perform.


• Vary the exercise if you wish to target certain muscle groups. If you want to target your abominable muscles, for example, then assume a plank position. This is like the “up” position for starting push-ups, except with your forearms on the ground below your chest. Keep your feet together and hop outwards to a position where they are more than shoulder-width apart. Hop back to where your feet are close together to complete the exercise. Try to maintain a straight posture with your back, shoulders and legs all in alignment.