How to use household items as exercise equipment

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You can use many household items as exercise equipment, including bottles, furniture, and other everyday items. When choosing an item to use, make sure it's easy to grip and not too heavy or too light for the exercise you're doing. Here are some examples of household items you can use for exercise:

• Bottles
• Cans
• Towels
• A simple staircase for a cardio boost
• A step stool for a tough glute workout

 

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You can get creative with household items to create an effective workout routine. Here are some common household items you can use as exercise equipment:

1. Water Bottles / Cans (Dumbbells or Kettlebells)​

• Exercise: Bicep curls, shoulder press, lateral raises, chest flys.
• How: Use a pair of water bottles or cans as makeshift dumbbells. Start with lighter bottles and increase weight by using larger bottles or filling them with more water.

2. Backpack (Weighted Vest)​

• Exercise: Squats, lunges, push-ups, planks.
• How: Fill a backpack with books or heavy objects and wear it while performing exercises to increase resistance and make the workout more challenging.

3. Towels (Resistance Bands)​

• Exercise: Lateral raises, resisted squats, tricep extensions.
• How: Roll up a towel and place it under your feet while performing exercises like squats or lunges. You can also use towels to create tension for resistance exercises.

4. Stairs (Step Exercises)​

• Exercise: Step-ups, tricep dips, calf raises.
• How: Use the stairs to perform step-ups, tricep dips (using the edge), or calf raises for lower body strength. You can increase intensity by adding a backpack for extra weight.

5. Chairs (Stability & Support)​

• Exercise: Bulgarian split squats, incline push-ups, seated dips, planks.
• How: Use a sturdy chair or couch to elevate your legs for split squats, do incline push-ups by placing your hands on the chair, or use the chair for dips.

6. Broomstick or Mop Handle (Barbell Substitute)​

• Exercise: Deadlifts, bent-over rows, overhead press.
• How: Hold a broomstick or mop handle as a lightweight barbell for performing basic exercises like deadlifts or rows. You can add resistance by holding bags or bottles on the ends.

7. Bags of Flour or Rice (Weight Lifting)​

• Exercise: Deadlifts, squats, lunges, overhead press.
• How: Bags of rice or flour can be used as weights for various lifts. Hold them like a kettlebell or a dumbbell to increase the intensity of your workout.

8. Brooms / Mops (Core Work & Stability)​

• Exercise: Russian twists, leg raises, plank with shoulder taps.
• How: Hold a broom horizontally while sitting and twist it for Russian twists. Use a broomstick to enhance stability during exercises that involve balance, like single-leg deadlifts.

9. Tote Bags (Sandbag)​

• Exercise: Squats, lunges, shoulder press.
• How: Fill a tote bag with books, cans, or bottles, and use it like a sandbag. Hold it for squats, lunges, or overhead presses.

10. Couch Cushions (Core Stability)​

• Exercise: Planks, mountain climbers, core stabilization exercises.
• How: Use couch cushions for added instability in core exercises like planks or sit-ups, making them more challenging.

By using everyday items creatively, you can design a diverse workout plan without needing traditional gym equipment. Adjust the weight or intensity by changing the objects you use or adding extra resistance with household items.