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.

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Stretching is one of the most neglected areas of the workout. If you watch a lion as he wakes from a nap and gets to his feet, you will see he immediately stretches his whole body to its full length, readying every muscle, tendon, and ligament for instant and brutal action. The lion knows instinctively that stretching primes his strength.

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Do your stretch

Exercise improves your fitness and well-being in many ways. For example, it:

• Reduces stress and tension, and aids relaxation
• Increases strength and stamina
• Improves sleep
• Aids weight loss and control. Studies of obesity show that for most overweight people, exercise is an essential addiction to any change in dietary habits.
• Improves your respiratory and cardiovascular systems and reduces the risk of heart and arterial diseases
• Helps to relieve depression
• Tones your muscles, which improves your appearance
• Improves your sex life
• Helps to relieve pain, such as backache and menstrual pain
• Increases body flexibility and helps to delay signs of aging
• Improves general health. People who exercise regularly take fewer days off sick
• Helps you to give up smoking or helps prevent you starting again

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Staying fit, be happy!

Health, vitality, and long life are desirable goals for everyone, but they are not achieved without effort. Because many of the habits of modern life do more to diminish health than to increase it, fitness has to be worked at. If you are resolved to take a positive attitude toward your health and well-being, and to prevent problems rather than simply treating them as and when they occur, then physical fitness must be an essential part of your life.

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Ab Crunches are more effective than a normal lying sit-ups

Abs crunches are an exercise workout for abdominal muscles. It stresses more on abdominal muscles than any other traditional form of exercise. It works on the smaller core of muscles that helps you to keep balance on the ball. It is proved that ab crunches on exercise is better than regular crunches and even machine workout. Because the ball surface is soft, you won’t feel any disturbance in your spine and the support full on give pressure to your part of abdomen you want to. And the best part is, you can do hell lot of exercise with a medicine ball than lying on the floor. So keep doing it!

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Skipping keeps you healthy all time

1.       10 minutes of skipping exercise is same as you are running a mile in 9 minutes. So keep skipping to shed weight

2.       Rope skipping burns 1,400 calories in one hour. So, it is better than running

3.       Skipping is an overall body workout. It works mainly on your abdominal part and hamstring. It also keep flexible to shoulders and arms

4.       Improper running or improper running gears can harm your joints; skipping doesn’t have that disadvantage

5.       Skipping is an inexpensive way of workout

6.       A regular skipping can tone your upper and lower muscle tone

7.       Skipping helps in improving bone density, thus prevent osteoporosis

8.       Skipping helps to regular blood pressure and improve heart rate

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You want to get healthy. You know you need to exercise more. But if you are not ready to grunt through an hour of pumping iron in the gym, don’t despair. There is growing agreement among exercise researchers that the intense physical activities offered by most health clubs are not the only – or even the preferable – path to better health. Indeed, the best thing for most of us may be to just walk.

Yes walk. At a reasonable vigorous clip for half an hour or so, may be five or six times a week. You may not feel the benefits all at once, but the evidence suggests that over the long term, a regular walking routine can do a world of preventing good. Walking, in fact, may be the perfect exercise. For starters, it’s one of the safest things you can do with your body. It’s much easier on the knees than running and doesn’t trigger untoward side effects. And for those of us who don’t have half-hour chunks of time, the news gets even better. Several recent studies suggest that walking briskly three or four times a day for 10 minutes at a time may provide many of the same benefits as walking continuously for 30 minutes.

Benefits of Walking

Heart Disease – Brisk walking is good for heart – which makes a lot of sense. The heart is a muscle, after al, and anything that makes the blood flow faster through a muscle helps keep it in shape. Regular walking also lowers blood pressure, which decreases the stress on the arteries. It can boost the amount of HDL cholesterol (the good one) in our blood. It even seems to make the blood less “sticky” , and therefore less likely to produce unwanted clots.

Weight Control – The older you get, the harder it is to maintain your weight by simply restricting what you eat. Walking briskly for at least half an hour consumes a couple of hundred calories and boosts your metabolic rate for the rest of the day, giving a better chance winning the battle of the bulge. Walk is also a great way to lose body fat.

Diabetes – Two recent studies provided strong evidence that lifestyle changes, including brisk walking 30 minutes a day, can postpone – and possibly prevent – the development of Type 2 diabetes in overweight people whose bodies have started having trouble metabolizing glucose. In both studies, the best results were achieved by subjects who lost five percent of their starting weight. But research in Finland showed that walking had a positive effect even among those who didn’t lose weight.

Osteoporosis – Walking not only strengthens the muscles, but also builds up the bones. Studies show that women who exercised regularly as children and young adults and had a healthy intake of calcium decreased their risk of developing ostoporosis later in life.

Arthritis – Millions of people suffer from osteoarthritis – the wear and tear kind of arthritis – of the knees. Walking reduces pain by strengthening the muscles around the joint. Walking in a pool or gently lifting weights can also help. You may need to exercise every other day to give joints time to recover.

Depression – A quick walk can clear up the “blues,”, but can a walking routine do anything for clinical depression? Evidence suggests it can. Antidepressants may work more quickly to dispel depression, but at least one study found that after ten months, depressed patients who were not medicated and started exercising were less likely to relapse than those who took antidepressant drugs alone.

Walking won’t cure everything that ails you, of course, and nothing happens overnight. People who have never exercised regularly should not think that in a week they will solve their problems by walking.

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