Top 5 daily free hand exercises for women

Women are tend to catch up fat more than men, and aware of those tricky trouble zones where they need to work out more. There is no alternative to old school sweaty exercises but it should be based on the strength of individual and overall fitness level. I have assimilated ten solid set of free hand moves that give shape to your body. You can confidently wear swimsuit, skinny jeans, tank tops or a sexy cocktail dress.

1. Single leg dead-lift

This exercise tones the glutes and strengthen back.

Method: Grab a pair of dumbbells and stand on your left foot. Slowly lift your right leg and bend your left leg a bit to lift it until the right leg becomes parallel to the floor. Bend forward at your hips. Pause for 2-3 seconds and come back to the starting position.

Suggestion: Keep your core engaged and chest. The exercise is not basic, and requires a good fitness level to find the perfect form.

2. Side plank

If you are fussy about your waistline, side plank can really work out to shrink the irritating folds around your waistline. It also works out abdominal muscles.

Method: Lie on your left side with straight knees. Lift your body with the help of your left elbow and forearm. Raise your body to form a straight line from your ankles to your shoulder. Hold it for 30 seconds and repeat the exercise on opposite side.

3. Push-ups

Mother of all free hand exercises. This classical exercise tones your whole body, burning fat more easily, tone chest so that your feel your breast tight inside in your bikini.

Methods: Place your hands slightly wider than your shoulders and feet close together. Lower your chest slowly until it slightly touches the ground and push back to the starting position. Keep your hips and back straight and synchronize with the whole movement.

Suggestion: You can do lots of variation with this exercise such as narrow width of hands or far wide. Always do push ups in sets and don't take long rest between exercises.

4. Second position plies

This is ideally a ballet move that works on your inner thighs and tones your side of your butts.

Method: Stand on your feet wider than your shoulder width. Lower your body by bending your thighs until thighs are parallel with the floor. Bring arms overhead and shoulders down and back. Pause and come back to the starting position.

5. Cardio Intervals

Not just one place exercise but high intensity interval training (HIIT) is required to get the result. The cardio will burn more fat in a shorter amount of time, as opposed to slow endurance training.

Method: Jogging is the best method, if you can't find time to jog in the morning or evening, try jump rope for 10 minutes.

You can also do one spot running for 2 minutes, take some rest and then repeat it. Do at least 3 sets of spot running.