Our body is the only house that we live in 24 hours a day, 7 days a week, from which we cannot get out. But work and housework often make us forget to get up and put a little love into it. This low-maintenance workout, using just one bottle of water, can help you engage every muscle in your body, and the best part is that it won’t take up too much time.
Fill 2 bottles of water and get ready because we have prepared for you a full body workout that will get your blood flowing.
At-Home Workouts Using Water Bottles
Exercise 1 — Kickback And Extension
Stand on your left leg in an upright position while keeping your right leg bent (foot off the floor). Take a full bottle of water in each hand, bend your arms and place them on either side of your chest.
Lean forward slightly and extend your right leg and both hands behind you. Do 12 reps with each leg.
Note: be sure to keep your back straight when doing this exercise.
Exercise 2 — Squeezing The Bottle
Place a bottle between your legs, directly under your crotch. Place your feet as close together as possible. Squeeze the bottle with the inside of your thighs.
Continue squeezing the bottle and add a pelvic movement: contract your stomach muscles, move your back from straight to rounded and back, pulling your pelvis forward.
Next, place the bottle between your groin and knees and squeeze the bottle with your thighs. Then place the bottle between your knees and squeeze. Do this exercise for 5 minutes at all levels.
Note: When performing this exercise, it is not necessary to add unnecessary intensity. Perform the exercise gradually and slowly. The wider the bottle, the better the results.
Exercise 3 — Wood Chop Lunge
In a standing pose, with your elbows slightly bent, hold a water bottle with both hands on your right shoulder. Take a long step forward with your left leg. Bend your knees and lower them into a lunge position.
At the same time, lower the bottle down your body to the outside of your left leg. Return to the starting position and carry the bottle on your right shoulder. Repeat this movement 12 times on each side.
Note: Avoid doing this exercise quickly. During this entire movement, stand in the torso area.
Exercise 4 — Seated Lateral Raise With Leg Extension
Sit in a chair with your back straight. Hold a bottle of water in each hand and place your arms at your sides.
At the same time, raise the bottles below shoulder height and extend your left leg in front of you, also lifting your thigh off the seat. Lower the bottles sideways and bend your left knee while keeping your thigh away from the seat. Begin by doing 10 reps on each side.
Note: To add a thigh challenge, try to keep your knee straight for 3 seconds while extending your leg.
Exercise 5 — Abs
Sit on the floor, grab a bottle of water, and hold it with both hands. Lean back with your torso and lift your legs off the floor.
Begin by moving the bottle from one side of your body to the other. Do this exercise for 1 minute.
Note: Keep your calves parallel to the floor and be sure to form a “V” shaped area between your waist and thighs.
Do you have any exercises to help you get in shape? How often do you exercise? Are you going to try these exercises?
Leave a Reply