Home Health Freehand Exercises You Must Try

Freehand Exercises You Must Try

by Levi Johnson
freehand exercises

To achieve a healthy lifestyle, you must also perform some simple freehand exercises at home. Read more to check out the top 12 freehand exercises and everything you must know about them.

The lifestyle of modern people is hectic, restless, and gloomy. Everyone you meet is in a hurry. However, in a never-ending lifestyle, we need to take some time to exercise. Exercise not only keeps your body healthy but also rejuvenates your brain.

We know that going to the gym or hiring a personal trainer is time-consuming and expensive. But what about freehand exercise? Freehand exercises will improve your physical strength, flexibility and are easy to learn and perform. But freehand exercises can also improve the blood circulation system of the human body and provide fresh oxygen to all parts of the body.

This article will tell you about 12 easy freehand exercises that you can practice at home for a fitter and healthier lifestyle.

Best Freehand Exercises

There are numerous exercises that you can do at home. The following are some of the Beginner Exercise that will help you to perform better and efficiently:

Push-Upspush ups

Why do it:

When you do push-ups, the sporting exercise uses multiple muscle groups to maximize growth. This helps strengthen the shoulder joints. Although push-ups are more like a shoulder exercise, you can do it anytime, anywhere. You only need some floor space. However, if you continue to do this simple freehand exercise, you may soon notice a gym-like bump on your shoulder.

How to do:
To perform this freehand exercise, you must squat down, with your hands shoulder-width apart. You need to have a flat back. This will make your body form a straight line from head to heels. Once you have assumed the correct posture, slowly lower your body. Ensure your chest is an inch off the ground and then fully extend your arms pushing the ground. Keep repeating this process 10-15 times.

Squatssquats

Why do it:

Squatting correctly will help you strengthen your lower body and core muscles. Squats are best for the lower body. It can also help your body burn calories and lose weight. Every time you squat, your body will stabilize. The best part? You can squat anywhere, anytime.

How to do:

To perform a squat, you must first stand tall and then bend your knees and hips. Next,
stick your butt out as if you were about to sit on a chair. Next, squat down until your thighs are parallel to the ground. Make sure your knees are stacked above your ankles. Rest in this position for a second or two, then press down on your heels and straighten your legs to return to the standing position. Continue the process on repetition.

Ab CrunchAb crunch

Why do it:

Ab crunches are an isolated exercise for the abdominal muscles and are comfortable home doing exercise. Crunches can not only help you exercise your abdominal muscles but also help people with frequent constipation.

How to do:

To perform ab crunches, first, lie on your back with your knees bent and your feet hip-width apart. Then put your hands behind your head and your thumbs under your ears. Next, pull the upper body, moving towards the knees. This will take your head and shoulders off the ground. Rest for a few seconds, then slowly lower your back to the ground. You can repeat this at least 20-25 times.

Leg LiftsLeg lift

Why do it:

Leg lifting is a simple freehand exercise that can strengthen the hips and lower abdominal muscles’ muscles. In addition, lifting the legs can strengthen the core muscles. This will prevent back pain and increase body flexibility.

How to do:

When lifting your legs, lie on your back and keep your legs straight and close together. Next, slowly raise your legs to the ceiling until your butt is off the floor, lower your legs until they are above the floor. Rest in this position for a while, and then keep returning to the starting position. You can repeat this according to your comfort level.

Side BendsSide bands

Why do it:

Side bend is a warm-up exercise that can help you trim your waist and tighten your abs. Not only that, but it also focuses on your breathing pattern during exercise. The overall side bending increases the flexibility of the spine and thoracic cavity and promotes better posture.

How to do:

To perform this exercise:
1. Stand up straight with your feet together and raise your arms above your head with both hands.
2. Slowly bend your waist from side to side.
3. Make sure the hips and shoulders are facing forward.

BurpeesBurpees

Why do it:

Burpee is a full-body exercise that targets muscle groups. It can also improve your cardiovascular health and maintain a healthy balance in your body. Not only that, but the burpee can also help your body coordinate properly.

How to do:

To perform this simple freehand exercise, stand straight with your hips articulated. Then bend your knees and squat down. Try to squat as deep as possible and put your hands on the ground. Once your hands touch the ground, jump your feet back into the high plank position. Next, like doing push-ups, bend your elbows down to your chest onto the floor. When you jump your feet back into a squat and stand or jump back on your feet, continue to press upwards. Continue to repeat the process in sets.

PlyometricPlyometric

Why do it:

As strength and speed increase, muscle strength also increases. Plyometric exercise and training can improve the power of the upper and lower body. This exercise involves repetitive jumping, rapid force, and jumping force. Plyometric training is ideal for improving muscle strength, speed, and strength.

How to do:

Plyometric training includes a variety of different types of exercises. Push-ups, throws, running, jumping, and kicking are some of them. To perform this exercise, you can add a series of jumps to the routine.

PlankPlank

Why do it:

Plank exercises are the basis for core muscle strength and stability testing, helping your body reduce joint stress and provide better posture.

How to do:

At the beginning of this exercise, the forearms and toes must face down on the floor. Make sure your elbows are under your shoulders and your forearms are forward. Keep your head relaxed and look at the ground. Keep your torso straight in a straight line.

Try not to bend any part of the body. This will create a neutral spine position. Make sure your shoulders are down and not towards your ears. Hold this position and release your body to the ground after at least 10 seconds.

Dead BugDead bug

Why do it:

Dead Bug is a slow, controlled exercise that can help you develop strong core strength and strengthen your spine.

How to do:

To start this exercise, too, you must first lie on your back with your knees bent and your feet flat on the floor.
Place your arms comfortably at your sides. Slowly press your lower back and shoulders to the floor, then raise your arms. Make sure your elbows are above your shoulders and your hands are facing each other. Breathe out slowly as you lower your right arm and left leg. Continue this process on the other side.

Side PlankSide plunk

Why do it:

The side planks can help you establish proper balance and coordination in your body. This exercise can help you maintain good posture and develop a strong core and better body balance. In addition, it does not affect the neck. Women during pregnancy can also perform this exercise.

How to do:

To do this exercise, lie on your right side and stretch your leg from hip to foot. The elbow of the right arm should be below the shoulder. Make sure your head is in a straight line with your spine, and your left arm is in line with the left side of your body. Then lift your hips and knees off the floor and breathe out slowly in the process. However, make sure not to bend. Hold this position for a few seconds, then repeat the process on the other side.

Lower Back CurlLower back curl

Why do it:

Leg curls focus on muscle groups. Some of the main benefits of leg curls are to strengthen and improve the flexibility of the body.

How to do:

To perform this exercise, you must lie on the floor with your arms around you. Then slowly lift your chest and keep your arms down. Make sure to keep your head up during this process. You can hold a position for an average of 5-10 minutes.

Bodyweight Glute BridgeBodyweight glute bridge

Why do it:

Bodyweight Glute Bridge helps build bigger and stronger glute muscles and stimulates powerful glute muscles, helping to improve your overall performance.

How to do:

To perform this exercise, lie on the floor and bend your legs. Then, slowly step through your heels and push your hips up as much as possible. However, be sure to do this before taking a break. Then, you can return to the starting position.

Wrap Up

Everyone is busy with their affairs and focused on their lifestyle, but many of them may deal with serious health problems in the future. Modern lifestyles can be difficult and can make your health worse in many ways.

However, in addition to a healthy diet, strengthening activities are also important. You don’t need to go to the gym, and you need to do some freehand exercises.

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