Perform hands-free body exercises to improve your health and your life. Regular exercise can help manage high blood pressure and prevent type 2 diabetes. Physical activity stimulates the production of brain chemicals that could leave you feeling happier, explains information from MayoClinic.com. Individuals with a pre-existing health condition should consult with a health professional before starting an exercise routine.
Yoga for Abs
Use the "boat" pose from yoga to strengthen your abs. This hands-free body exercise --- also called paripurna navasana in Sanskrit --- starts in a lying position, legs extended. Place your arms at your sides and contract your core muscles to lift your torso and legs into a "V." Keep your neck and back straight with your toes pointed. Your arms extend straight out in front of you. Return to the starting position by rounding your back as you slowly roll one vertebrae at a time down to the floor. Begin by holding boat pose for 10 to 20 seconds and work up to one minute.
Take the Stairs
Stairs offer an opportunity for a hands-free body exercise targeting your legs and butt. Walk or run up stairs one at a time on the balls of your feet to work out your calves. Scale the stairs two at a time to sculpt your glutes as well as your inner and outer thighs, explains personal trainer Dominique Hall of Peak Performance in New York City. She says 10 minutes of brisk stair climbing burns about 85 calories in 10 minutes.
Stability Ball Back Extensions
Use your stability ball to work out your back, core and chest muscles with this hands-free body exercise from the Dayton Women's Volleyball Club. Place your waist on the stability ball with your feet just farther than hip-distance apart behind you. Your upper-body and torso should be in line with your legs. Cross your arms in front of your chest, activate your legs and contract your core muscles to lift your upper body into a cobra-like position. Lowering your body back to the original position completes one repetition. Work up to three sets of eight to 12 repetitions.
Buns of Steel
You don't need your hands to attain buns of steel, declares Dominique Hall in her "Fitness" magazine article, "Love Your Legs, Thighs, and Butt." She recommends lunges to exercise and tighten your glutes, hips and thighs. Stand with your feet hip-distance apart, toes facing to the front of the room. Take a big step to the front. Land softly on the floor with the ball of your foot, so both knees are bent up to 90 degrees. Use your front leg to propel you back to the starting position. Hall recommends starting with 12 to 15 repetitions once a week and working up to three sets three times a week.
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