Many times, people don’t have money to pay for a gym membership. Maybe you don’t have enough time to go work out.
It could even be that you think you can’t exercise at home. In this article, we want to give you some advice for using items around your house to build a daily routine.
Exercising at home with what you have on hand
Everything is useful for working out at home. You don’t have to spend money on dumbbells, weights, or machines.
With a list of things you surely have at home, you can exercise without leaving your kitchen or living room. From a chair to a towel, even a step ladder or a bottle… Let your imagination soar!
These are some options:
1. Plastic bottles filled with sand
You can use them with water. But, it’s better if you use them with something that weighs more. If you don’t have sand, you can try using soil from your yard.
- Bottles are the perfect substitute for dumbbells.
- Using them, you can do an endless list of exercises, like lifting them to your sides, lift them in front of you with your arms out straight, work just your biceps or triceps, etc.
2. Bag full of clothes
You can use the large bag where you keep your winter clothes if it’s the summer, or vice-versa. You surely have something like this in your closet.
- Take it with both hands in front of your body and do squats. Or, you can do any other exercise that uses “dead weight.”
If you have stairs in your house, that’s fantastic! They can help you with a lot of exercises. These include exercises for strengthening and slimming your legs.
- The steps can be similar to a “step” or a box that they use in gyms.
- For instance, you can do lunges (you can even use bottles filled with sand to increase your resistance), arm bends, go up lifting your knees up to your chest, etc.
Maybe you have an encyclopedia in your library that no one uses. Make good use of its weight!
- A big book can be a homemade dumbbell or kettlebell.
- Take it in your hands and stand with your legs apart.
- Bend your knees while you raise the book up. Then, raise your arms above your head. This exercise is very good for burning fat.
You can also do hip raises with the book resting on your lower stomach. (Do these laying face up on a mat or the floor with your knees bent.)
You can even exercise your shoulders:
- Start holding the book with your arms stretched out parallel to the floor in front of your chest.
- Raise your arms up. Then return to the initial position.
You can use a chair that you have in the kitchen for instance. They’re good for:
- Doing push ups or dips with your body inclined.
- Jumping over it (if you decide to and you’re careful).
- To support you and stretch your legs behind you.
- To increase resistance on a pelvic thrust exercise (instead of putting your feet on the floor, put them on the edge of the chair).
6. Packages of food
Keep in mind that these should be tightly sealed. This way you don’t make a huge mess in the kitchen or living room.
- For instance, you can use packages of flour, rice, cans, etc.
- You can use them like dumbbells or kettlebells. And, there’s a lot of exercises you can do with them!
This can be used to replace a barbell.
- To start, we recommend that you put it behind your neck and rest both hands on it.
- Then you can do waist twists. Swing your arms in front of and behind your torso. Swing your back from side to side, etc.
- You can also use it to do squats, thrusts, or raise your arms towards the ceiling.
It might seem like it’s not helpful since it doesn’t have any weight. But, it helps you keep your back straight when you exercise.
Imagination is really ingenious. There’s no doubt about this. You can use a towel rolled for any exercise that requires you to lay down. You can also use it to replace a barbell.
You can borrow one of your children’s or pets’ balls. It’s better if it’s a basketball or soccer ball.
An exercise you can do is take the ball with both hands, stretch your arms above your head. Then, throw the ball above you while raising up your heels to push you up.
- Put the ball on the floor and support yourself on it with the palms of your hands.
- Then, bend your right knee to the height of the ball (your left leg should stay stretched out). Keep this position for a few seconds. Then, alternate your legs.
- You can also use it to do arm flexes.
10. Bucket of water
Be careful that you don’t completely fill it. This helps to prevent spilling water all over your house.
The objective is for you to exercise by lifting something weighted carefully. This is a good idea when homemade dumbbells or weights aren’t enough.
Finally, if you want to exercise at home, you don’t need any objects: all you need is a cardio routine. Among other exercises, you can include:
- Jumping jacks
- Raising your knees up to your chest