5 freehand exercises you can do anytime
By Payal Banka
Jan 14, 2019
You don’t need expensive gym membership or the purchase of exercise equipments to be in proper shape. You can utilize your own body weight to perform exercises at home. Popularly termed as freehand exercises, these moves can save you time and money while keeping you “fit and fine”. Here goes a list of 5 best freehand workouts which you can perform with maximum convenience at your home:
- The Plank Pose: This is the best pose to kick-start your workout session. This is the freehand exercise to tighten your abs, thighs, back and buttocks. Come to a dog pose by resting your body weight on your hands and arms. From this position, press forward so that your shoulders and wrists come in the same straight line. Your body needs to come in one line starting from your head to your heels. Avoid drooping or raising your hips. This is similar to a push-up position. Press back with your heels and push down with your hand strongly while without allowing your chest to sink down. At this point, your hands should be completely flat with fingers spread evenly. Now gently bring down your shoulder blades to get them away from your ears. Your neck comes into an elongated posture while your head now seems to be a natural expansion of the spinal cord. Your legs should remain strongly engaged and in a straight line. Your heels should now point upright, in the direction of the sky.
- Squats: If you are looking to strengthen the muscles of your legs, then squats are the perfect exercises for you. The workout targets your hamstrings, glutes, calves and quads. Begin this workout by standing on your feet, hip-width apart. Your toes should be straight, but you can angle them to a certain extent. Next, make sure to keep your chest straight and your abs engaged while bending your knees gradually. This position will automatically lower your hips near the floor. Now get up gradually. In the beginning, perform 8 to 10 reps and 1 to 2 sets.
- Pushups: Pushups train your upper body. Lie down on your chest and keep your hands at shoulder level. Your palms should lie flat on the floor and your feet should stay parallel to each other. Don’t look down, but rather look in the forward direction. The part of your face which should be in contact with the ground is your chin. Your legs should be straight with your toes pushed under your feet. Now make your arms straight as you push up against the floor. While pushing up, try not to curve your upper or lower back. As you straighten your arms, breathe out air. Now stop for a moment. Now come down slowly towards the floor while bending your arms. Your feet should stay together while your body should remain straight. Come down till your chest comes in contact with the ground. Don’t allow your knees to touch the floor and don’t arch your back. Breathe in as you bend your arms. Wait at this position for a moment. Now start straightening your arms for the next push up. Breathe out air as you lift your body.
- Calf Raises: As the name indicates, this exercise strengthens your calves. Stand and make sure that your feet are hip-width apart. Rest your arms by your sides. Raise your heels from the floor and then bring them back gradually. It should be a gentle landing of your heels on the floor. You can incorporate some variations by pointing out your toes a bit to the sides. As a beginner, you may perform 10 to 12 reps and 3 to 4 sets. You can slowly increase the numbers as you start gaining calf muscle strength day by day.
- Mountain Climber Twists: If you are looking for a tighter tummy, then this is one of the best exercises. To begin with, get yourself into the pushup position. Your arms should be straight and the balls of your feet should rest on the floor. Keep your body unmoving. Now, gradually raise your right knee towards your left arm and then bring it back to the original position. Repeat the same process with your left knee. Perform these raises alternately in each rep. Perform five reps initially and then increase the numbers as you begin to gain strength.
The number of repetitions will depend upon your fitness goals. If you are intending to lose some weight, then you may need to do more repetitions. You should attempt to do several sets within a time period of thirty minutes. Challenge yourself and go on adding more reps and sets as you become habituated with each exercise.