If you have not much time to spend in gym or in any other fitness centre, then free hand exercises are the best for you in maintaining a good health and fitness.
Free hand exercises are sufficient to target the overall parts of your body. These exercises have a lot of benefits which can help you to develop your body’s flexibility, strength and muscles.
Today, I am going to show you some simple and easy free hand exercises that you can easily perform at your home and these exercises doesn’t need much space.
Table of Contents
8 BEST Free Hand Exercises
So, let’s start to talk about the list of best free hand exercises.
1.Knee push ups
If you are a beginner and have never done any push exercise, then knee push ups is one of the best free hand exercise to develop some strength in start.
This exercise is simple and easy and you will not face any difficulty while performing. Knee push ups target your arms, shoulder and your chest muscle.
To perform this exercise, first sit down on the floor on your knees.
Place your hands on the floor a little wider than shoulder width such that your back is fully straight. This is your starting position.
Next, let your chest to go down on the floor while bending your elbows and make sure to not allow your elbows moving away from your body while bending.
Then, return back to the starting position and repeat for reps. While performing this exercise, you have to be sure that your chest would be at center of both of your hands while moving down.
2. Half squats
Half squats is the exercise to target your thighs and glutes. This exercise is helpful in building strength of your overall leg muscles. It is an exercise for leg muscle which you can easily do.
To perform this exercise, first stand in a normal position with straight body. The space between both of your legs would be at normal standing position.
Keep your both hands up in front of your face such that your arms get fully straight. This is your starting position.
Now, sit down half on your legs such that your glutes get parallel with the ground. Your both knees should be pointing outwards while lowering down.
Then return back up to the starting position and repeat for reps. If you have not done any exercise before, then first shake your legs before attempting half squats to avoid any injury.
3. Push ups
Push ups is one of the best free hand exercise for overall upper body growth.
It increases the strength as well as muscles of your arms, shoulders chest and back muscle. It is the advance form of knee supported pushups.
To perform this exercise, lay down on the floor such that your face is facing towards the floor. Then, place your hands on the floor a little wider than your shoulder width.
Your fully body should be straight and your chest should be at center of your both hands. This is the starting position.
Now, lower your body down while bending your arms. Your chest should touch the floor on lowering. Then, return back up to the starting position and repeat for reps.
4. Side bend
Side bend is best exercise for overall upper body stretching. This exercise stretches your side core and side upper body.
You can also do this exercise before starting your main workout. This free hand exercise reduces your chances of injuries during workout.
To perform this exercise, first stand in a normal position and lift both of your arms up and join both hands. Your arms should be fully straight. This is your starting position.
Bend your upper body with your arms to one side by stretching your side core and lat muscle. Then, return back to the starting position.
Again, bend your body to other side and then return back to the starting position and repeat for reps.
Plank is the exercise to strengthen your core. This exercise needs your strength to hold your body in a particular position.
If you want to lose fat, then I suggest you to master this exercise which helps you a lot.
To perform this exercise, first lay down on the floor such that your face is pointing towards the floor and your body is stable on your bended arms.
Now, hold yourself to that position as much as possible. In starting, you won’t be able to hold it above 30-45 seconds.
But, you should keep trying to hold to maximum capacity. You can do 2-3 sets of this exercise.
6. Back extension
Back extension is a free hand exercise to target your lower back. This exercise increases your lower back strength. If you are suffering from lower back pain, then this exercise will be going to prove beneficial for you.
To perform this exercise, first simply lay down on the floor on your chest. Keep your hands in front of your head such that your whole body is touching the floor.
This is the starting position. Now, try to lift your head and arms with your chest such that the rest of the body must not leave the ground.
Then lower down back to the starting position and repeat for reps. You will feel pressure on your lower back while performing.
Crunches helps to lower down the fat percentage of your body. It is also beneficial for making your abs muscle.
But, if you are fatty, then you will face a little difficulty in performing this exercise. This exercise helps to lose belly fat and gives shape to your abs muscle.
To perform this exercise, lay down on the floor in a normal sleeping position such that your back is on the floor. Then, keep your legs bend on your knees and place both of your hands on the back you head.
While keeping your legs and back fix, lift your head such that it will make pressure on your abs. then repeat for reps.
8. Double leg raise
Double leg raise targets your lower abs. But, you need some strength in your core to perform this exercise. Double leg raise helps you to develop your lower abs muscle.
To perform this exercise, lay down on the ground in a straight position. Your legs should be fully straight and this is the starting position.
Now, lift your both legs up such that your legs doesn’t get bend while lifting your legs. Your legs should be at 90 degree with the ground while lifting. Then lower down your legs back to the starting position and repeat for reps.
Benefits of free hand exercise
Free hand exercises are beneficial for you in many ways. I want to share some points with you.
1. Low risk of injury
Most of the times, you think about to avoid injuries while doing any exercise. This is because if you attempt any exercise in a wrong way, then there is high changes of getting injured.
Performing an exercise in a wrong position can cause strain or sprain in the muscle. So, it’s always better to know the exercise before attempting.
In free hand exercise, there is very low chance of occurring an injury because you are not using any weights. You only use your body to do a free hand exercise.
2. Increases your strength naturally
People who are going to gym want to gain muscle or to achieve shape in their body. But, you might know that you have to perform all the exercise with weights.
In gym, you keep on increasing the weight you lift and your body ultimately gains strength.
But in free hand exercises, you can increase your strength power in a natural way. There is no need of any weight and you are using your body weight to train any exercise.
3. Boosts your immunity
Better immune system is always helpful in fighting against infectious diseases. Everyone wants to build a better immunity to be fit.
Free hand exercises boosts you immunity. Exercise not only helps to build muscles, strength and stamina but also helpful in making a strong immune system.
You can boost your immunity by adding free hand exercises in your regular schedule.
4. Build muscles
Free hand exercise also develop your muscles if you do it consistently and properly. Although, you are not able to build your muscle to a much extent but, you can use these exercise to gain some muscle mass.
If you desire to gain more muscle, then you can join gym to achieve a body with high muscle mass.