How to Do Jumping Jacks

Calisthenics include that old elementary school standby and popular military staple—jumping jacks. This exercise is for warming up and muscle stretching but can be used to develop stamina. Jumping jacks increase your heart rate and fitness no matter what your age.

Instructions

Difficulty: Easy

1. Stand with your arms at your sides. Be sure your feet are straight and close together. Hold your head straight, but in a comfortable position to avoid strain.
2. Bend your knees. Jump up while spreading your arms and legs at the same time. Lift your arms to your ears and open your feet to a little wider than shoulder width. This should all be done in a fast fluid movement.
3. Clap or touch your hands above your head. As you return from jumping up bring your arms back down to your sides and at the same time bring your feet back together. Continue with as many jumping jack repetitions as you can do.
4. Set daily goals. Each day try to increase your total jumps by at least 3. Strive to incorporate other movements into your jumping jacks. Make jumping jacks your main core exercise if other calisthenics are too difficult.
5. Do not overdo it. Although the dynamics of jumping jacks are easy enough it is a calisthenics exercise that increases the heart rate rapidly. You should be careful to monitor your breathing and heart rate.

Tips & Warnings

• No special equipment is required or needed to do jumping jacks. You can do mini-versions of jumping jacks by bouncing up and down on the balls of your feet while watching TV or talking on the phone. At the office, they can be done by bending your knees, raising up on your toes and lifting your arms in the air without jumping.
• Consult with your doctor before beginning any exercise program.