11 Free Hand Exercises You Must Try


Free-hand exercises for reducing stress and mental wellness
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Are you looking for an effective way to stay fit and healthy without gym equipment? Then, Free-hand exercises may be just what you need. These exercises use your body weight as resistance and can be done anywhere, anytime.

What exactly is meant by “free-hand exercise”?

“free hand exercises” refers to any physical activity that can be performed without specialized apparatus. Callisthenics is another name for these exercises. You will simply be utilizing your bare hands and no equipment to execute these exercises; no trouble will be involved. You must rely on your body weight when performing workouts using only your hands. These exercises are good at strengthening and toning your muscles and your internal organs. In addition, hand movements help relieve stiffness and soreness.

Workouts for the Hands-Only

You can lose weight and tone your muscles by doing a variety of free-hand exercises that you can undertake at home. Some examples of these exercises include the following:


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This workout will help you gain strength in your upper body and core, including your chest and spinal cord. The bin can benefit significantly from the free-hand exercise known as the pushup. In addition, the triceps, back, and shoulders benefit from this exercise. It also assists in increasing and improving the circulation of blood throughout the body.

Instructions on How to Carry Out:

  • Assume the plank posture and place your hands on the floor at a distance equal to your shoulders.
  • Pull your abdominal muscles in and straighten your back.
  • Reduce the height of your body by extending your elbows and bending them outward.
  • You should not have an arch on your back and keep your knees from touching the ground.
  • Make an effort to bring your body up by pushing against the floor.
  • Ten to twenty times more
  • You can begin your pushup routine by using the wall as assistance while you gain strength.


Your glutes will get more robust, and the fat on your sides and thighs will melt away.

Instructions on How to Carry Out:

  • Maintain your erect stance and keep a 12–15 inches distance between your feet on the ground.
  • Make it like you’re sitting in a chair by bending your knees and sitting in that position.
  • Maintain a parallel position between your thighs and the floor, and try not to let your knees extend further than your feet.
  • Put the entirety of your weight onto the soles of your feet.
  • Startup by performing ten squats. After that, you should complete three sets of ten squats each. Raise the number 3 in increments over time. Plank
  • This exercise targets the abdomen and core muscles, and it’s also known as the Hover exercise and the Front Plank.

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Planks target your core muscles and help build strength and stability.

Instructions on How to Carry Out:

  • Get into the ‘cat’ stance by kneeling and placing your forearms on the ground.
  • Put your toes behind you and try to balance on the balls of your feet.
  • The next step is to draw up your body weight.
  • Take a deep breath and cast your eyes down to the ground.
  • You should pull your belly button toward your spine to keep your body tight and upright.
  • Maintain a straight alignment with your body. Don’t bend or sag
  • Maintain your breathing and keep this position for as long as possible.
  • Try to maintain the position for ten seconds to begin with. Then, as time goes on, make this length longer.

Ab Crunches

Your abdominal muscles will be toned and strengthened as a result of this.

Instructions on how to carry out:

  • Position yourself so that your back is against the ground and lie down on the mat.
  • You should squat down while keeping your feet on the ground and bending your knees.
  • Keep your hands behind your head to relieve any stress that may be building up in your head or neck.
  • Ensure your elbows are always kept slightly inward and to the side.
  • Bring your chin in closer to your chest.
  • Exhale as you lift your head, neck, and upper back off the mat, and continue to go up.
  • To keep from experiencing discomfort in your neck and shoulders, check that your posture is appropriate.
  • Exhale entirely and break free of the position.
  • Start with at least ten repetitions of the exercise.

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Side Bends

Your entire body is brought into harmony, and your spine is strengthened and made more flexible due to this practice.

Instructions on how to carry out:

  • Keep your back straight, your legs about shoulder-width apart, and face the direction you want.
  • Put your hands on your head and keep them there.
  • You should stoop to your left while keeping your back straight.
  • It should be repeated on your right side as well.
  • Ten repetitions should be done on each side.

Leg Lifts or Leg Raises

This exercise helps strengthen the muscles in the core as well as the calf muscles.

Instructions on how to carry out:

  • Place yourself on the mat to lay on your back with your legs extended straight.
  • Take a slow breath in.
  • Exhale deliberately as you slowly lift your legs into a position that forms an angle of 90 degrees.
  • Repeat the motion while lowering your legs slowly.
  • Perform this exercise twenty times, then gradually build up to the next count.
  • You can also perform this exercise by elevating your leg in an alternate position.
  • Ensure your back is always flat on the floor to prevent back pain.


The exercise targets the entire body and is part of strength training. Not only does it help in muscle toning, but it also helps in the process of weight loss.

Instructions on how to carry out:

  • Come into a squat position.
  • Put one hand on the floor in front of you, then shift your entire body’s weight onto your hands while you kick your feet behind you and get into the pushup position.
  • To execute a frog kick, start by hopping back to the location where you started.
  • Maintain a tall, upright stance and raise your arms above your head.
  • Quickly launch yourself into the air and then land in the same spot where you began.
  • When you land, immediately get down into a squat position and do another repetition.
  • Perform at least ten sets of burpees to see significant improvements.


Free-hand Skipping

This is the simplest form of cardiovascular workout that can raise your heart rate.

Instructions on How to Carry Out:

  • Maintain a straight stance and position your hands before your body as if holding a jump rope.
  • Start skipping with your imaginary skipping rope.
  • Start skipping for thirty seconds, then gradually work up to a full minute.

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Running in place

This is a workout that focuses on your hamstrings and has a high level of intensity. It involves brief bursts of energy.

Instructions on how to carry out:

  • Bring yourself up to a standing position.
  • Take deep breaths in and out.
  • move your legs as quickly as they can take you for a short distance.
  • You can start with this by sprinting as fast as you can for twenty to thirty seconds.
  • You need to pick up the pace with the time

Calf Raises

You will employ your body weight to develop and tone the gastrocnemius and soleus muscles in this workout.

Instructions on How to Carry Out:

  • Keep yourself balanced by standing close to a wall.
  • Keep your feet about the width of your hips apart.
  • Raise both your heels together, then slowly lower them together.
  • 15-20 times as necessary.
  • To avoid injury to your joints, ensure that your ankles, knees, and hips are always in a straight line.


This exercise helps develop the gluteal and abdominal muscles, relieving excessive strain in the lower back.

Instructions on How to Carry Out:

  • Put your hands behind your head.
  • You should bend your knees without lifting your feet off the ground.
  • Don’t cross your arms over your chest.
  • Your palms ought to be facing down toward the ground.
  • Now, elevate your hips by engaging the core muscles and the muscles in your buttocks.
  • You should be able to see your buttocks and lower back in the air.
  • Hold this position for five to ten seconds, then slowly lower yourself.
  • At a minimum of ten times, repeat.

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Free Hand Exercise Benefits

The following is a list of some of the benefits of free-hand exercises:

Assist in the process of weight reduction

A free hand workout is excellent for shedding those extra few pounds. They cut fat and help prevent obesity at the same time. These activities aid in weight loss and lead to lean muscle mass. In addition, various free-hand movements may be beneficial in increasing HDL, also known as “good cholesterol,” and lowering LDL, often known as “bad cholesterol.”

Please make sure that your heart is in good health.

The chance of stroke, cardiovascular disease, metabolic syndrome, and other conditions is reduced when people exercise daily. It enhances blood flow, which leads to a reduction in blood pressure and an improvement in heart rate.

Balance Sugar Levels

By keeping the sugar level in your body stable, it lowers the likelihood that you may develop type 2 diabetes. In addition, free-hand activities are helpful for people who already have diabetes in controlling their blood glucose levels.

Build Musculoskeletal Health

Stretching your body and your muscles is also a component of free-hand workouts. Your adaptability will increase as a result of this. In addition, they treat spasms, joint pain, and various other muscular conditions. These exercises not only assist in preserving stability but also avoid falls, which can lead to injuries if you suffer from them.

Please take steps to help ease stress and tension.

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When you engage in these workouts, your body will produce more norepinephrine, a neurotransmitter that helps moderate the brain’s response to stressful conditions and circumstances. As a result, they improve your capacity and fortitude to deal with any mental tension that may already be there and also help prevent depression.

Improve Memory

Memory and thinking skills can be improved with free-hand exercises. They stimulate the formation of cells in the hippocampus, the brain region responsible for learning, Memory, and emotion. The hippocampus is located on the floor of each of the brain’s lateral ventricles.

Raise Your Productivity Levels

Regular exercise provides you with more energy and helps prevent lethargy and sleepiness. It does this by delivering oxygen and nutrients to the muscular tissues in your body, which in turn helps your cardiovascular system function at a higher level. As a result, your body’s momentum is maintained, and a significant increase in productivity is achieved at the workplace. In addition to this, it keeps you attentive while you go about your everyday responsibilities.

It can improve one’s state of mind.

These types of physical activity trigger chemicals in your brain, like serotonin, stress hormones, and endorphins, which help you feel happier and more at ease. In addition, regular practice of free hand exercises improves sleep quality. Your mood might be improved by getting enough quality sleep because it reduces stress.

Improve One’s Defenses Against Illness

Your body’s immune system will operate better due to free hand exercises, which will assist your antibodies and white blood cells in their fight against any bacterial infections. Your body’s natural defenses against illness will be strengthened as a result.

Develop your sense of self-assurance.

Your sense of control, coping ability, and self-esteem will all improve. This results in increased self-confidence, improving one’s perspective, body posture, and personality in general.

Free hand exercise has several Side Effects

The following are some of the very few drawbacks to free hand exercises:

  • Excessive exercise increases the risk of injury or illness. For example, if you perform free hand exercises carelessly, do too many of them, or fail to rest at regular intervals, you risk injuring yourself and feeling weak, exhausted, and dehydrated.
  • Intense physical activity can also lead to health problems such as:
  • Diseases of the heart, bones, and joints, such as arthritis and osteoporosis
  • In women, difficulty conceiving a child or a disorder in the menstrual cycle might occur


Free Hand Exercise Routine

You can begin with free-hand workouts; you should develop a regimen that fits your needs. Planks, squats, lunges, and push-ups are just a few of the activities that might be included in this category. However, to maximize the benefits of your workout and reduce the risk of injury, it is essential to begin with a warm-up and end with a cool-down. A few examples of possible routines are as follows:

  • As part of the warm-up, you should do five minutes of running in place, jumping jacks, or another form of cardiovascular activity that will increase your heart rate.
  • Using water bottles or other everyday household objects, perform three sets of ten push-ups, three sets of ten tricep dips, and three sets of ten bicep curls.
  • Lower body exercises include three sets of ten squats, three sets of ten lunges, and three sets of ten calf lifts performed on a step or stair.
  • Perform three sets of 30-second planks, three sets of 10 crunches, and three sets of 10 leg lifts to work on your core. 
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Comparison Table for 10 Free Hand Exercise

To help you decide which free-hand exercises to include in your routine, here’s a comparison table of 10 popular options:

Exercise Muscles worked Difficulty levels
Push-ups Chest, triceps, shoulders Intermediate
Squats Quads, hamstrings, glutes Beginner
Lunges Quads, hamstrings, glutes Beginner
Planks Abs, back, shoulders Intermediate
Jumping jacks Cardio, full body Beginner
Mountain climbers Cardio, abs, legs Intermediate
Burpees Cardio, full body Advanced
Tricep dips Triceps, shoulders Beginner
Bicep curls Biceps Beginner


Read More 

13 Best Exercises for Weight Loss, According to Experts and Research

Take Away

Whether you’re a beginner or a seasoned fitness enthusiast, free-hand exercises offer a wide range of benefits for your body and mind. So, get started with these simple yet effective exercises and take your fitness to the next level.

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In the blog post “11 Free Hand Exercises You Must Try| Shapelylife,” we have taken special care to ensure that the provided information is supported by scientific evidence and expert opinion. When appropriate, we have included references from reputable sources and cited studies. In addition, we have ensured that the content is pertinent to the user’s health and wellness by emphasizing practical tips and tricks that can assist new mothers in losing weight safely and healthily without compromising their breastfeeding journey.

Overall, our approach to establishing this blog aligns with the YMYL principles and demonstrates our dedication to providing high-quality content that can assist our readers in achieving their health and wellness objectives.

Disclaimer: The content is not intended to replace medical advice or consultation with a healthcare professional


  • Jason

    Jason is Having a Bachelor Degree in Pharma and Having 15 years of work experience. In free time Jason Likes to play Poker

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    I am a fitness trainer known for my fitness training and nutrition expertise. In my spare time, I like to travel around the world!

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