How To Train With Things You Have At Home?

Many times people do not have the money to pay for a training membership. Maybe you do not even have enough time to go to exercise. It may even be that you think you can not train at home. In this article, we will advise you to exercise using things you have lying around your house to create a daily routine.

To train at home with what you have on hand

Everything is useful for exercising at home. You do not have to spend money on knits, weights or machines. With a list of things you probably have at home, you can exercise without leaving the kitchen or living room. From a chair to a towel, even a ladder or a bottle… Let your imagination run wild!

Here are some options:

1. Plastic bottles filled with sand

You can use them with water. But it is better if you use them with something that weighs more. If you do not have sand, try using soil from your garden.

• Bottles are the perfect replacement for dumbbells.
• By using them you can do an endless list of exercises, such as lifting them to your sides, lifting them in front of you with your arms straight out, training only the biceps or triceps, etc.

2. Bags full of clothes

You can use the large bag where you store your winter clothes in the summer or vice versa. You probably have something like that in your closet.

• Lift it with both hands in front of your body and do squats. Or you can do any other exercise that uses “deadweight”.

Stairs

If you have stairs in your house, it’s amazing! They can help you with many exercises. These include exercises to strengthen and tighten your legs.

• The steps can be similar to a “step” or a box that they use in gyms.
• For example, you can do lunges (you can even use bottles filled with sand to increase resistance), push-ups, walk up while lifting your knees up to your chest, etc.

4. Books

Maybe you have an encyclopedia on your bookshelf that no one uses. Take advantage of the weight!

• A great book can be a homemade dumbbell or kettlebell.

• Take it in your hands and stand with your legs apart.
• Bend your knees as you lift the book. Then lift your arms over your head. This exercise is very good for burning fat.

You can also do hip raises with the book resting on the lower abdomen. (Do these while lying on your back on a mat or floor with your knees bent.)

You can even train your shoulders:

• Begin holding the book with your arms outstretched parallel to the floor in front of your chest.
• Raise your arms. Then return to the starting position.

5. Chairs

For example, you can use a chair that you have in the kitchen. They are good for:

• Do push-ups or dips with your body tilted.
• Skip them (if you decide to and you are careful).
• Support yourself and stretch your legs behind you.
• Increase resistance on a pelvic floor exercise (instead of putting your feet on the floor, place them on the edge of the chair).

6. Packs of food

Remember that these must be tightly sealed. This way you do not create a lot of clutter in the kitchen or living room.

• For example, you can use packages of flour, rice, cans, etc.
• You can use them as dumbbells or kettlebells. And there are many exercises you can do with them!

Kost

This can be used to replace a barbell.

• To start, we recommend that you place it behind your neck and rest both hands on it.
• Then you can do upper body rotation. Swing your arms in front and behind your upper body. Swing your back from side to side, etc.
• You can also use it to do squats, hip raises or lift your arms toward the ceiling.

It may seem like it is not useful since it has no weight. But it helps you keep your back straight when you exercise.

8. Towels

Imagination is very ingenious. There is no doubt about this. You can use a rolled-up towel for any exercise that requires you to lie down. You can also use it to replace a barbell.

9. Balls

You can borrow one of your children’s or pet balls. It’s better if it’s a basketball or football. One exercise you can do is take the ball with both hands and stretch your arms over your head. Then throw the ball over you as you lift your heels to push yourself up.

Another option:

• Lay the ball on the floor and support yourself with your palms.
• Then, bend the right knee to the height of the ball (left leg should remain extended). Hold this position for a few seconds. Then change legs.
• You can also use it to do arm bends.

10. Bucket of water

Be careful not to fill it completely. This helps prevent water from spilling all over the house. The goal is for you to exercise by lifting something with weight gently. This is a good idea when homemade dumbbells or weights are not enough.

Finally, if you want to exercise at home, you do not need anything: all you need is a cardio routine. Among other exercises you can include:

• Jumping jacks
• Squat
• Lift your knees up to your chest
• Situps
• Burpees