Introduction –
Getting in shape is an important aspect of day-to-day lifestyle in modern times. Going to the gym, following a keto diet, or lifting heavy weights have become major criteria concerning physical fitness and maintaining shape. Since these procedures are quite expensive for regular people, household items can be of great rescue. In this regard, water bottles are a perfect instrument for exercise in terms of conducting physical fitness activities. They are cost-effective and are quite useful while performing a workout since it is the easiest way.
Five creative workouts using a water bottle –
1. BICEP CURLS
Hold the water bottle in each hand while performing bicep curls. You must focus on engaging your biceps while you lift up the bottle to your shoulders and lower it back down.
2. OVERHEAD PRESS
Stand with your feet considering your shoulder to be width apart and hold the water bottle in each hand. Then lift it up over your head in terms of engaging your triceps as well as your shoulders.
3. TRUNK TWISTS
Sit on the floor while your legs are stretched and hold the water bottle with both hands. Meanwhile, twist your upper body portion from one side to another in terms of focusing on the engagement of your core muscles.
4. PLANK WITH ROTATION
Rest in a plank position with your hands placed on the floor. Hold a water bottle in your hands and rotate your body from side to side in terms of engaging your obliques and core muscles.
5. SINGLE LEG SQUATS
While standing on one leg, hold a water bottle in front of you. Then perform a squat on the supporting leg, while keeping your back as straight as possible. It may enhance the engagement of your glutes and quads.
Benefits of exercising with a water bottle
Exercises with a water bottle may offer several benefits involving the provision of an affordable as well as convenient way to perform strength-based training at home. Water bottles can be utilised for a full-body workout, improving endurance and strengthening muscles. Moreover, water bottles may be utilised for workouts targeting particular areas such as the upper body, back, and core muscles.
1. Strength training with the use of water bottles helps build up muscles. Exercises like tricep extensions, bicep curls, and squats tend to add resistance while building upper body and core muscle strength.
2. Workouts such as water bottle rows, lateral raises, and overhead presses may work on multiple muscle groups in terms of acting as an attribute for significant body shaping and muscle building.
3. Workouts like crunches and planks with the use of water bottles may strengthen and engage the core muscles in terms of reducing back pain, soreness of muscles, and so on.
4. Exercises such as single-leg squats with a water bottle tend to improve physical fitness, considering the establishment of strength, balance, and flexibility of the body.
5. Another benefit is convenience since water bottles are cheap and readily available. It does not require any specialised equipment or gym membership and is highly cost-effective. They are inexpensive and easily replaceable in terms of establishing affordability.
6. Water bottles are quite adaptable as you can adjust the weight in terms of using different sizes and shapes, along with the amount of water in them.
7. Water bottles can be used anywhere, thus making them an inevitable part of your physical fitness routine.
8. Water exercises, such as those performed in a swimming pool, can be highly advantageous for patients with injuries and joint problems.
9. Exercise with water bottles may improve cardiovascular health in terms of ensuring endurance.
10. Water exercises reduce stress and tension and help to improve muscular endurance and strength.
Gyms and group classes may be closed, but that does not mean you cannot work out anymore. Grab your water bottle and start working out today, and of course, stay hydrated!
FAQs
1. How can I use water bottles for working out?
Lifting 10 litres of water per arm may benefit a person by strengthening their core muscles, building biceps, and tightening triceps. You cannot use water bottles as dumbbells. When you try to work on shaping up your biceps, the weight of the bottle tends to go with your pulling force, providing zero resistance to work with. In such a case, you can put your water bottles in a backpack and continue with the exercise.
2. What are some water bottle exercises for shaping up the arms?
Try normal bicep curls while standing stable. Get a water bottle on each side, and place them on your chest while locking your elbows to the side. You can also manage to do pull-ups while your palms are facing your body. Moreover, tricep extensions, considering elbow flexion movements, are also significant exercises for the arms by just using a water bottle. It escalates tightened muscles and helps to get in shape.
3. What is the maximum weight of water bottles one should lift while performing an exercise?
The maximum weight one can lift using water bottles while performing an exercise depends on the bottle sizes and the quantity of water in them. A standard bottle holding 1 litre of water usually weighs 1 kg or 2.2 lbs, approximately. On the other hand, a gallon jug may hold more water, weighing around 8 lbs. Moreover, a 5-litre watering can is similar to the weight of a 5 kg kettlebell, around 11 lbs. The body strength of a person determines how much quantity or weight of water he or she can hold while conducting muscle-shaping exercises. However, it is highly recommended for beginners to lift up 3-4 litres of water in each hand while conducting exercises such as bicep curls and tricep extensions.
4. Does exercising with water bottles have any side effects?
No, there are no side effects while exercising with water bottles. However, one must keep in mind the weight of water one can lift while performing the exercises. If the weight does not support the arms, it may impact the muscles and become painful.
