Health & Fitness The 'water bottle workout': 5 top-to-toe moves you can do at home

07:42  08 january  2018
07:42  08 january  2018 Source:   Netdoctor (UK)

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The ' water bottle workout ': 5 top - to - toe moves you can do at home . Can't make it to the gym? Give these a go More from Healthy fitness tips. 20 articles. The top fitness trends to look out for in 2018. 7 ways to lose weight from walking. An Olympian's guide to winter fitness. Share. Tweet. +1. Pin.

The ' water bottle workout ': 5 top - to - toe moves you can do at home . Want to take your workouts to the next level this year? Here's what to expect By Jenny Cook.

The 'water bottle workout': 5 top-to-toe moves you can do at home © Sawitree Pamee / EyeEm / Getty The 'water bottle workout': 5 top-to-toe moves you can do at home Move over dumbbells – 2018 will be all about the household item. This low maintenance routine offers you the ultimate selection of multi-tasking moves, perfect for the busiest of lives. You don't even need to leave the house!

The water bottle workout

What: Kickback and extension

Why: Your triceps and glutes go-to, this move targets the stubborn back-of-arm area; core, backs of thighs and bum. Enough said.

How: Stand on your left leg, arms bent at sides, with a one litre bottle in each hand positioned either side of chest. Your right leg is bent, foot off the floor. Lean forward from the waist, then straighten both arms and right leg behind you. Ensure you maintain a straight back. Do 12 reps, then switch to left leg.

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Pro tips...

  • Ensure you're leaning forward sufficiently. This is key to maintaining a straight spine.
  • Draw your navel towards your spine. This engages your deeper abdominal muscles and also helps to protect your back.
  • Add a pulse of two to as you straighten to intensify the move.
  • Add a row to your kickback to target the back muscles. After you've completed your kickback, lower bottles to sides before 'rowing' back up to your kickback start position.

What: Bicep curl with squat

Why: Work your entire lower body and arms with this very simple exercise.

How: Start by standing with feet shoulder-width apart holding a two litre bottle of water in each hand. Bend your knees, push hips back and squat down towards the floor. As you straighten up, curl bottles to shoulders keeping arms tucked into sides. Do 20 reps.

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Pro tips...

  • Ensure your back is straight throughout, with weight distributed on your heels to avoid overloading your knees.
  • Push through your heels to really work the glutes (your bum).
  • Upgrade your move by adding a leg lift as you straighten up out of your squat to further challenge hip muscles. As you return to your starting position, sweep left leg out to hip height before lowering back down. Repeat on the right on your next rep.

What: Seated lateral raise with leg extension

Why: This move works shoulders and thighs, while the balance challenge will work your core.

How: From a seated position with back straight, hold a bottle in each hand with arms by sides. Lift bottles out to just below shoulder height, maintaining a slight bend in the elbow. At the same time, extend your left leg at the knee (your left thigh should be off the seat too) out in front of you. As you lower the bottles back to your sides, bend left knee, but continue to keep the thigh off the seat. Repeat and after 10 reps, change to right leg.

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The key to this workout is to do the moves in a slow, controlled fashion. You ’re not lifting a lot of weight, but as the water moves Make sure your knees do not go past your toes , and then return to your starting position without locking your knees at the top , holding the bottle in front of your chest.

The ' water bottle workout ': 5 top - to - toe moves you can do at home . Want to take your workouts to the next level this year? Here's what to expect By Jenny Cook.

Pro tips...

  • Avoid arching your back, particularly as you fatigue when approaching the end of the set.
  • Try and keep your knee straight for a count of three as the leg is raised to add a further thigh challenge. Add to this by slowing down the lowering of the bottles works the shoulder muscles harder.

a pair of blue shoes © Provided by National magazine company ltd (Hearst UK)

What: Pose-and-press

Why: This ramped-up version of the yoga boat pose works core and upper body.

How: Sit on the floor holding a bottle of water in each hand with arms bent either side of you, bottles positioned just above shoulders. Lean back in the torso and lift your legs off the floor, keeping calves parallel to the ground. Keeping your abs engaged, by drawing navel back to your spine, extend the bottles into the air above your shoulders. Lower back to starting position and repeat. Aim for 15-20 reps.

Pro tips...

  • Ensure your back stays straight. Check you're forming a 'V' shape from the side, in the area between your thighs and waist.
  • If necessary, place one hand on the floor for support and perform the press one arm at a time.
  • Straighten legs at the knee to further challenge thighs and core.

What: Wood chop lunge

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Watch these 15 moves in action in the video below: Resources. Many exercises that you can do from home are just as effective (or more so) than the weight machines. These 6 workouts are the key to achieving sleek and toned legs.

Today’s workouts incorporate moves from ballet, yoga and Pilates, and use Perform this move for about 1 minute, then pulse at the top for 2 minutes, keeping the pelvis up at hip level and feet into the wall. Then, come up to a figure four position, bringing the outside leg up, toe to knee, leg turned out .

Why: Adding the chop to a lunge means upper body, especially waist muscles, get a look-in to this time-honoured lower body move.

How: From a standing position, hold a two-litre bottle of water between both hands above your right shoulder, elbows slightly bent. Take a long stride forward on your left leg, bending both knees as you lower into a lunge, and at the same time, lower the bottle diagonally across your body to the outside of your left thigh. Push back up to your starting position and return the weight above right shoulder. Repeat. Do 12 lunges on each side.

Pro tips...

  • Stay upright in the torso throughout.
  • Avoid performing this move fast – speed (or lack of) and control is essential for this exercise.
  • Hold your position at the bottom of the lunge for a count of three to add intensity for the lower body.

What: Weighted bicycle crunch

Why: Your water bottle adds an extra upper body challenge to this effective core move.

How: Lie flat on the floor on your back with legs bent. Bend your arms and position hands either side of your head and lift legs to a 90-degree angle. Lift your head and shoulders off the floor, and bring your left elbow to your right knee as you straighten your left leg (left leg should be just a few inches off the floor), then repeat on the other side, bringing right elbow up to your left knee. That's one rep. Do 15 reps.

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This workout does not wind down so follow the cycle to a tee. Make sure you have your water bottle near you . This is another quick exercise that beginners can do at home . It’s made up of knee lifts, jumping jacks, mountain climbers, toe -touches, burpees, and squat thrusts.

The 5 - Move At - Home Barre Workout . GIF: Daily Burn 365. 4. Plié Pulse Series How to: Stand upright, feet positioned wider than hip-width apart, toes pointed out at a 45-degree angle.

Pro tips...

  • Draw the navel back to the spine, working your deep abdominals, to keep this exercise safe and effective. This will also help keep your back flat.
  • Try holding a slightly smaller bottle of water (1-litre) in each hand to really target the tum.

Related: 'The Rock' goes all out during training (provided by BuzzVideos)

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