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Easy Workout At Home With Water Bottles

Easy Workout At Home With Water Bottles

Often, we let our workout plans suffer due to various reasons like time crunch, expenses involved, low motivation or plain laziness. While the latter two points are totally dependent on your willpower and motivation, we can address the first two concerns by a really simple solution: at-home water bottle workout!
Yes, now you don't need to cough up on costly gym memberships nor reach your office late from your morning workout at the gym.
All you need are an exercise mat, workout shoes and suit, and two half-liter water bottles along with a big two liter one. You can also replace the two half-liter bottles with one-liter bottles if you wish to up the intensity quotient of your workout.
However, before you take a look at the below-mentioned exercises, here are a few tips that you should keep in mind:
● Before you begin, don't forget to warm up with a 10 to 15 minute light jog and simple stretching exercises.
● Once you finish the workout, rehydrate yourself and got for a protein-rich breakfast (protein helps repair worn out muscles).
● Your muscles need a complete day to recover between workouts, so do not exercise the same group of muscles every day. Alternate muscle groups and switch between strength training and cardio workouts for maximum output and minimum chances of injuries.

Shoulder raises for toned arms
Take a half liter (or one liter) water bottle in each hand. Stand straight and keep your hands straight by your side. Now looking ahead, with your belly button pulled in, lift both arms up together, straight ahead of you, till they are parallel to the floor. Hold this position for a few seconds and gently bring the hands down to their original position. Repeat this 10 times and then take a break.
Now repeat the workout with a change. Switch the hand movement to the sides, i.e., instead of lifting your arms straight ahead, lift them to either side, stopping when they are parallel to the floor and then bringing them back to their original position. Do this 10 times.
Again repeat this workout - this time lifting your arms behind your body (as much as you can) and bringing them back to the original position (by your sides). Repeat the movement 10 times.
Lunges for core strength
Grab two water bottles, one in each hand. Place your right leg ahead of your left leg. Dip your left knee to the ground and bounce right back, squeezing your butt muscles, with your arms straight by your sides. Pull in your belly button towards your spine and keep your upper body straight. Do about six to eight of these. Now switch legs and repeat the movements.
Workout for toned abs
Take one heavy water bottle (two liters). Sit down on the floor with your legs stretched straight ahead. Hold the water bottle in front of you with both hands. Keeping your legs together, bend both knees and lift your feet off the floor. Now twist your body alternately to both sides in quick successions along with the water bottle (held with both hands). Do this for a minute.
Lie on your back on the floor and bend your knees with your feet placed on the floor. Hold a water bottle with both hands above your abdomen. Look up toward the ceiling and keep your spine straight. Now gently raise your upper body toward your knees while keeping your hips grounded. Extend the water bottle straight toward your knees. Repeat 10 times and then redo the set. Take care to not rush the downward motion.
Plank rolls for abs, arms and core
Take a water bottle and place it on the floor, lengthwise. Now, lying stomach down on the floor, place both your ankles on the bottle. Gently lift up your body and legs from the floor, with the ankles supported by the bottle. Take the weight on your forearms (placed flat on the floor and at right angles to your upper arms). Keep your forearms stretched out in the front and bring your palms together. Now gently roll you body back and forth with the rolling action provided by the water bottle. Do this for 30 seconds.
Chest push for chest, shoulder and triceps
Lie on your back on the floor, with your feet placed on the floor and your knees bent. Holding a water bottle in each hand, keep your shoulders and upper arms flat on the floor, stretched out to either side of your body, bend your elbows at right angle to the floor so that your forearms are perpendicular to your upper arms.
Now gently extend your arms straight up. Hold the position for a few seconds and slowly return your elbows and upper arms to the floor. Repeat 10 times and then redo the set.
Lateral raise for shoulders, core and balance
Stand straight with your spine erect and your belly button pulled in. Look ahead and bend your knees slightly. Now position your arms such that your upper arms are straight along the sides of your body, while the forearms are stretched out in the front, at right angles to the upper arms and parallel to the floor (with a bottle in each hand). Now laterally raise your arms up to almost shoulder height, with the arms still bent at the elbows (at the same angle). Return to starting position. Repeat 10 times and then redo the set.

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