Free hand exercises are very useful for our health to keep us healthy and energetic. In a world where many fitness enthusiasts are hitting the gym and investing in fancy equipment, it’s easy to overlook the incredible benefits of free hand exercises, also known as bodyweight exercises. These exercises use your body’s weight as resistance, providing an effective and convenient way to improve strength, flexibility, and overall health.
Free hand exercises-
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Those exercises do not need any equipment called free hand exercises. These types of exercises are very useful for our health to maintain our physique and physical fitness. Here are the top 10 free-hand exercises you can incorporate into your fitness routine:
1. Push-Ups:
- Target Areas: Chest, shoulders, triceps, and core.
- How to Do? Start with the plank position and your hands shoulder-width apart. Lower your body by bending your elbows, keeping your back straight, and then pushing back up. Variations include wide-grip, close-grip, and incline push-ups.
2. Squats:
- Target Areas: Legs, glutes, and lower back.
- How to Do? Stand with your feet shoulder-width apart. Down your body by bending your knees and, keeping your back straight. Imagine you’re sitting back in a chair, then return to a standing position. Variations include jump squats and pistol squats for added intensity.
3. Lunges:
- Target Areas: Legs, glutes, and core.
- How to Do? To enhance lower body strength, take a step forward with one foot and bend both knees until they are at a 90-degree angle. Keep your back straight and ensure that your front knee is aligned with your ankle. Come back to the starting position and switch the legs. For more variations, try reverse lunges or walking lunges. These exercises offer a multitude of benefits and can be a transformative journey toward better health.
4. Planks:
- Target Areas: Core, shoulders, and back.
- How to Do? Start with a push-up position but with your weight on your forearms. Maintain a straight line from your head to heels, engaging your core muscles. Hold for as long as you can. Side planks and forearm planks are great variations to work with different muscle groups.
5. Burpees:
- Target Areas: Full-body conditioning, including cardio.
- How to Do? Start with a standing position, drop into a squat, kick your feet back into a plank position, do a push-up, jump your feet back to the squat position, and explosively jump up. Burpees provide an excellent cardiovascular workout while engaging multiple muscle groups.
6. Mountain Climbers:
- Target Areas: Core, shoulders, and cardio.
- How to Do? Start in a plank position. Alternate bring your knees towards your chest, and imagine like you’re climbing a mountain. This exercise not only strengthens your core but also gets your heart rate up.
7. Bicycle Crunches:
- Target Areas: Abdominals, obliques.
- How to Do? Lay down from your backside, put your hands behind your head, and lift your legs off the ground. Move your right elbow towards your left knee while extending your right leg out, then switch the sides. This exercise is fantastic for sculpting your midsection.
8. Supermans:
- Target Areas: Lower back, glutes, and shoulders.
- How to Do? Lay down facing down with your arms extended overhead. Lift your arms, chest, and legs off the ground simultaneously, keeping your head aligned with your spine. Supermans help strengthen the often-neglected lower back muscles.
9. Tricep Dips:
- Target Areas: Triceps and shoulders.
- How to Do? Sit on the edge of a chair or a bench with your hands placed on the edge beside your hips. Slide your bottom off the chair and lower your body until your arms are bent at a 90-degree angle, then push back up. Tricep dips are excellent for toning the back of your arms.
10. Jumping Jacks:
- Target Areas: Full-body conditioning, including cardio.
- How to Do? Start with attention position your feet together and arms at your sides. Jump with both feet out to the sides while simultaneously raising your arms overhead. Jump back to the starting position. Jumping jacks are a classic exercise for warming up and boosting cardiovascular fitness.
These top 10 free-hand exercises offer a complete workout for your entire body, enhancing strength, flexibility, and overall health. They require no special equipment, making them ideal for home workouts or when you’re on the go. Incorporate them into your fitness routine to achieve your health and fitness goals in a cost-effective and efficient way. Always prioritize proper form to prevent injuries, and if you have any underlying health concerns, consult a healthcare professional before beginning a new exercise regimen.
