Use Items That We Have At Home To Exercise

To exercise at home we can use the broomstick as a bar to do waist twists or even food cans such as dumbbells.

Many times we do not have money to pay for classes in a gym or an academy. We may not have enough time to exercise properly. 

It can even serve to refute the “you can’t do gymnastics at home.” Here are some tips for using household items to build a daily routine.

Exercise at home with what we have available

Everything is useful for exercising at home. No need to spend money on dumbbells, weights, or equipment. With a series of elements that you surely have on hand you can exercise without leaving your kitchen or living room. From a chair to a towel, going up a ladder to a bottle … You can let your imagination run wild!

These are some options.

1. Plastic bottles filled with sand

Although you can use them with water, if you put something heavier it will be better. If you don’t have sand, you can try garden soil.

  • The bottles are the perfect substitute for dumbbells.
  • With them you can exercise in different ways. For example, you can lift them to the sides of the body, forward with straight arms, work only the biceps or triceps, etc.

    Notably, resistance exercise is essential to maintaining good health, according to a study published in the journal Harefuah . In this sense, using water bottles will be a good strategy.

    2. Bag with clothes

    You can use that big bag where you keep your winter clothes if it’s summer, or vice versa, which you surely have at the top of the closet.

    • Grab it with both hands in front of your body and perform squats or any exercise that includes a “deadlift.

    3. Stairs, an easy option to exercise

    Woman doing push-ups on the stairs.

    If you have stairs at home … congratulations! They can be used to do many exercises both to strengthen the arms and to reduce the legs.

    • The steps can simulate a step or a box of those used in gyms.
    • For example, do lunges (if you use the bottles with sand to make the exercise much better), push-ups, raise your knees towards your chest, etc.

    On the stairs you can practice high intensity interval exercise. This modality has proven to be very useful for weight loss.

    4. Books

    Perhaps you have a large encyclopedia in your library that no one uses anymore. Take advantage of your weight to exercise!

    • A great book can make a homemade dumbbell or kettlebell.
    • Take it between your hands, spread your legs a little.
    • Bend your knees as you bring the book down, then raise your arms above your head. This exercise is very good for burning fat.

    You can also do pelvic lifts (lying on your back on the mat or floor with your knees bent) by resting the book on your lower abdomen.

    You can even exercise your shoulders:

    • Begin with your arms stretched parallel to the floor in front of your torso and holding the book.
    • Bring your arms up and return to the starting position.

    5. Chairs

    Girl exercising on the chair.

    We can use one that we have in the kitchen or in the dining room. It serves to:

    • Do push-ups with the body bent.
    • Jump on it (if we dare and are careful).
    • To support ourselves and do back leg stretches.
    • Make the pelvic lift exercise a bit difficult (instead of resting your feet on the floor, they are placed on the edge of the chair).

    6. Food packages

    Keep in mind that they must be well closed so as not to make a tremendous mess in the kitchen or living room.

    • For example, you can use packages of flour or rice, milk boxes, etc.
    • They are used as if they were dumbbells or kettlebells. And there is a wide range of exercises to do with them!

      7. Broom

      It is used as a replacement for the gym bar.

      • To start, we recommend that you wear it behind the neck and hold it with both hands.
      • Then perform waist turns to the sides, stretch the arms in front and behind the torso, bring the back to the sides, etc.
      • It can also be used to do squats, lunges or raise your arms towards the ceiling.

      Although it seems that it does not weigh anything at least it can help us to keep our back straight during the exercises.

      8. Towels

      The imagination is really ingenious, of that there is no doubt. You can use a rolled towel for any exercise that requires lying down and also as a replacement for the gym bar.

      9. Swiss ball or exercise ball

      Exercises to strengthen the pelvic floor and tone the vagina

      You can borrow a ball from your child or your pet. Better if it is for soccer or basketball.

      An exercise that you can do is to take the ball with both hands, stretch your arms over your head and throw it hard to the floor by raising your heels to propel yourself.

      Another option:

      • Put the ball on the ground and support the palms of your hands.
      • Next, bend your right knee to the height of the ball (the left leg is straight), hold for a few seconds and alternate with each leg.
      • You can also use it to do push-ups.

      10. Bucket of water

      Be careful not to fill it completely to avoid spilling the water throughout the house.

      The goal is for you to lift some weight very carefully and exercise. It’s a good idea when homemade dumbbells are no longer enough.

      Exercise at home to improve health

      Finally, if we want to exercise at home, we do not need any element: just do a cardio routine. Among other routines, you can include burpees, squats, crunches, jumps opening and closing the legs (known as “star”) and knees to the chest.

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