Exercises You Can Do at Home with Things Around Your House
With the new normal after the pandemic, our usual exercise routines have had to undergo a few changes. It would be a long while before we’d be able to go to gyms.
There are ways around this, though. First, you wouldn’t actually need to leave the comfort of your home to get a decent fat-burning session. Home workout equipment has been selling out online everywhere, but don’t worry. Here are some great alternatives right at your fingertips (quite literally) that can double as great exercise equipment.
1. USE A BICYCLE TO GET IN SOME CARDIO
Those who don’t have a bicycle at home usually head to the gym for some cycling exercises. But since most gyms in Indonesia are closed right now, this is the perfect time to get a bike for yourself. Moreover, this can potentially help you save that gym membership fee if you prefer doing exercises at home and outdoors in the future.
One of the best bike brands in Indonesia is Polygon, which produces rugged bike models that will last for a long time. It’s now time to pump up those tires and oil those bike chains, as cycling is a great way to do cardio. It’s possible to do that at home if you have a rolling bike stand.
2. USE LAUNDRY DETERGENT AS A KETTLEBELL
Swap clean clothes for single-arm cleans using a bottle of your laundry detergent (as long as it has a handle). Or, perform a kettlebell swing while making sure to squeeze your glutes at the top of each movement. This becomes more versatile once you have finished using the laundry detergent, as you’d be able to adjust the weight by filling it up with water as preferred.
3. USE A FOLDING CHAIR OR COUCH AS A BENCH FOR TRICEPS DIPS
Folding chairs are great, not just because they’re portable but also because durable steel is typically made. Couches also can be a great alternative to this.
To perform a triceps dip, start sitting on the chair/couch with your hands at your sides, fingers wrapped around the edge of the seat. Extend your legs to form a straight line from ankles to hips.
Lift your torso about two inches in front of the chair. This is your starting position.
Then, lower your torso down slowly until your elbows form a 90-degree angle, then press back to start for 1 rep. Repeat for desired reps.
4. USE A BAG OF FLOUR (OR RICE) AS A HEAVYWEIGHT
There’s just one rule for this one: avoid a messy situation by placing the bag of flour or rice in a Ziploc bag or another layer of plastic before you begin. Then use the heavyweight to make basic bodyweight moves such as squats and lunges more challenging.
5 . USE A BIKE PUMP FOR TRICEPS STRENGTH
If you already have a bike, this is a great tool that is already at your disposal. Granted, you’ll have to deflate and inflate a few tires, but challenge yourself by seeing how fast you can go through four cycles. First, place two feet on the pump to keep it steady, then use your arms and core to inflate the tube.
6. USE PAPER PLATES AS SLIDERS
Don’t have hardwood or tile floors at home? Not a problem. Double up on a standard paper plate, and work with them in the same way you’d use the hand towels but on carpeted floors. Try mountain climbers, plank jacks, and pikes to get started.
7. USE A LAUNDRY BASKET FOR A DEADLIFT
If there’s one constant among everyone living at home during a pandemic, it’s having an abundance of sweaty clothing to wash at any given time. Put all that laundry to good use by using the laundry basket for functional movement. Start standing with a slight bend in the knees. Send hips back to lower down and grab the basket. Engage your hamstrings and glutes to press hips forward back to start. Deadlifts at home!