Everyday Household Items Double as Gym Equipment!


You don’t need a gym or gym equipment to get an excellent workout.

Everyday items around your house can be used in various ways to help boost your at home workouts. That can of beans in your pantry- it can be used to help strengthen your inner thighs! The 1-gallon milk jug in your fridge- a 9-pound weight!

Here is a list of household items that double as gym equipment and how they can be used!

Can Inner-Thigh Press:

Lay in a sit-up position, knees bent, and feet flat on the ground. Place an unopened can between your inner thighs. Squeeze the can as hard as you can for 10-15 seconds, then release. Repeat 10 times. You can also do sit-ups with the can between your thighs to get both an ab and inner-thigh workout!

What It Works: Adductors (help with hip flexion and external hip rotation), Pectineus (helps with hip flexion), and Gracilis (helps with hip adduction and knee flexion).

Can Arm-Raises: 

A can of beans or soup can double as a one-pound weight! Stand straight with your arms by your sides, palms facing your body. Lift your arms straight up until they are parallel to the floor, then slowly lower them back down. Repeat 20-30 times.

What It Works: Deltoids (shoulder muscles), Core, Stabilizers (muscles in upper back)

Cooler Step-Ups:

A large cooler is the perfect height for step-ups! Place your right foot on the cooler. Placing your weight on your right leg, bring your left leg up to a 90-degree angle or higher. Step back down with your left leg. Alternate between stepping up with your left and right leg. Complete 15 steps per leg.

For a more intense workout hold a bottle of Gatorade, water, or a can in each hand!

What It Works: Quadriceps (front of thighs), Gluteus Maximus (buttocks)

Kitchen Chair Dips:

Kitchen chairs, benches, coffee tables and couches are perfect for dips! Facing away from your chair, place the palms of your hands on the edge of the chair. Walk your legs straight out in front of you. Bend your elbows down to a 90-degree angle, keeping your butt off the ground. Slowly raise back up. Repeat 15-20 times. For a more beginner workout simply bend your knees to take more weight off your arms.

What It Works: Triceps (back of arms), Deltoids (shoulder muscles), Pectorals (chest muscles), Abdominals (stomach muscles)

Milk-Jug Goblet Squats:

An empty milk jug creates the perfect weight for goblet squats. Fill a milk jug with water for a 8.36-pound weight, fill with sand or cat-litter for a 13-pound weight. Hold your milk jug with both hands in front of your chest. Place your legs slightly over shoulder-width apart with your feet slightly turned-out. Bending at the knees, lower down as far as you can while keeping your feet flat on the floor. Keep your back as straight as possible. Lift up while tightening your buttocks and pushing your hips slightly forward. Repeat 20-40 times.

What It Works: Gluteus Maximus (buttocks), Hamstrings (back of thigh), Vastus Medialis (middle of thigh to knee), Rectus Femoris (outside of thigh), Vastus Lateralis, Adductors (help with hip flexion and external hip rotation)

Water-Bottle Curls:

Water bottles double as the perfect hand weights. A 16oz bottle of water weighs 1-pound, for a 2-pound weight fill the bottle with wet sand. Hold a water bottle in each hand with your palms facing toward you. Without moving your upper arms, bend your elbows bringing the water bottles toward your chest. Slowly lower back down. Repeat 20-30 times.

What It Works: Elbow Flexors, Biceps (upper arm)

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