17 Household Items that work just as well as weights

http://www.cosmopolitan.com/health-fitness/advice/a32196/items-that-work-just-as-well-as-weights/

17 Household Items That Work Just as Well as Weights

Home workout, here you come.

By Elizabeth Narins

• Share
• Tweet
• Pin
• Share
• E-mail

• 
  

  • 
    

  • 
    

  

  • Pin

  Kathleen Kamphausen

  Find awesome workouts you can do at home with very little equipment at CosmoBody, the new fitness and lifestyle video channel.
  There's nothing more annoying than doing an online workout or DVD and discovering you don't have the fitness props you need. The next time this happens, raid your pantry to find items you can easily sub in to complete the workout — and maybe even intensify it. Unlike solid dumbbells, lifting items with unevenly distributed weight (think liquids and dry goods like rice) activates tiny muscles, challenges your stability, and recruits your brain to focus on the movements, says certified fitness trainer Kira Stokes. All of this can make exercises even more effective.
  

  Advertisement - Continue Reading Below

  So keep the items below on hand the next time you do a home workout. Or, use them to try the moves below, designed by Stokes for you to build a DIY workout.
  But first, some quick tips: Tie a plastic rubber band around any item that feels slippery to prevent yourself from dropping it. And obviously remember that the items below will get lighter as you use them.
  1-Pounders (16 ounces)
:
  While they're perfect for almost any aerobic workout and upper body exercises that involve upwards of 20 reps per set, 1-pounders are particularly ideal for lateral raises: Hold one item in each hand along your sides with your palms facing your body. Then lift both weights straight out to the sides until they're level with your shoulders. Pulse five times, then release with control. Do 25 reps, and don't be surprised when you feel the burn in your arms, shoulders, and upper back.
  

  
  

  
  

  
  

           

  1. Cans of Soup or Beans
  

  

  • Pin

  Kathleen Kamphausen

  2. Bottle of Salad Dressing
  

  

  • Pin

  Kathleen Kamphausen

  3. Bottle of Vinegar
  

  

  • Pin

  Kathleen Kamphausen

  4. Cutlery
  Grab a stack of about 10 spoons or forks — the number will vary based on the heft of your utensils. Loop a rubber band around each to keep the utensils together and improve your grip.
  

  

  • 
    

  
  

  2-Pounders (32 ounces):
  Advance to 2-pounders when you master your 1-pounder moves. Two-pounders are great for front raises: Hold one item in each hand, and let your arms hang straight down in front of your thighs with your palms facing your body. Keep the arms straight as you lift both weights in front of you to shoulder height. Pulse five times at the top, then lower with control, and repeat 25 times to sculpt strong and sexy shoulders.
  Another idea: A front-raise with cross: Grab one 3- to 5-pound dumbbell in each hand and stand with your feet about hips-width apart. Roll your shoulders back and extend both arms straight out as you raise the dumbbells to about shoulder height with your palms facing down. Cross your left arm over your right arm, then uncross, and bring your right arm over your left arm. Uncross, brace your core, and lower back to starting position with control. That's one rep. Complete 25 reps to strengthen your chest and shoulders.
  

  
  

  
  

  
  

           

  5. Cartons of Soy Milk
  Go for the kind that doesn't require refrigeration so it doesn't get all gross.
  

  

  • Pin

  Kathleen Kamphausen

  6. Small Bags of Rice
  

  

  • Pin

  Kathleen Kamphausen

  3-Pounders (48 ounces)
:
  This weight works well for endurance butt work like glute presses: Get onto all fours and squeeze one of the items below in the crease of one knee. Then, drop down to your forearms and engage your butt as you flex your foot and lift it straight up to the ceiling until your knee is level with your hips. Pulse up one inch, then lower down one inch, and repeat 25 times. Then, do five full-range reps (bring your knee all the way down to the floor, and up to hip level), and finish with 25 more pulses. Repeat on the opposite side.
  To work the upper body, try triceps kickbacks: Grab one 3-pound item in each hand with your palms facing your body. Then bend both knees and lean forward at the waist. Drive both elbows up toward the ceiling until your upper arms are parallel to the floor. From this position, extend both elbows. Do 20 reps, then 20 pulses in the extended position, and 20 more full-range reps. You'll feel it in the muscles behind your upper arms.
  7. Bag of Apples
  Seal the top of the bag with staples or tape to prevent apples from tumbling out.
  

  

  • Pin

  Kathleen Kamphausen

  8. Standard Bag of Onions
  Enclose these in a plastic bag so the onion skin doesn't shed everywhere.
  

  

  • 
    

  
  

  • 
    

  9. Bag of Oranges
  

  

  • 
    
  
  

         

4-Pounders (64 ounces):
This weight is perfect for compound exercises that activate multiple muscle groups at once. Try squats with shoulder presses: Hold one 4-pound item with both hands and stand with your feet hips-width apart, your feet facing straight forward, and your weight in your heels. Keeping your knees behind your toes and chest up, lower your butt straight down until your thighs are parallel to the floor. As you press up out of your squat, bend your elbows and extend your arms straight up to bring the weight overhead. Do up to 20 reps, and complete up to three sets. You should feel the burn in your thighs and shoulders.
10. Fridge-Door Ketchup Bottle
If you've already broken the inner seal, secure the lid with tape to avoid making a mess.

• Pin

Kathleen Kamphausen

11. Bag of Pet Food
Make sure it's 4 pounds – pet food comes in many sizes.

• Pin

Kathleen Kamphausen

12. Medium Pumpkin
Weigh it at the grocery store to confirm how much it weighs.

• Pin

Kathleen Kamphausen

5-Pounders (64 ounces):
Household items aren't always as easy to grip as dumbbells or kettlebells, which are specifically designed to fit in your hand. Use 5-pounders for moves that involve a two-handed grip, like a reaching lunge: Grab one 5-pound item with both hands, and take one large step forward. Keeping your front knee behind your toes, bend both knees about 90 degrees. Hold for about two seconds, then bend from the hips to place the item on the floor near your front foot, and push up through the heels to come back to starting position. Repeat on the same side, and pick up the item before you return to stand. Do up to three sets of 20 reps, then repeat on the opposite side. You'll feel it your thighs, butt, and core.
13. Large Bag of Rice

• Pin

Kathleen Kamphausen

Advertisement - Continue Reading Below

• Share
• Tweet
• Pin
• Share
• E-mail

14. Standard Bag of Potatoes 


• 
  

         

15. Standard Bag of FlourPut this in a large Ziplock bag to avoid dusty accidents.

• Pin

Kathleen Kamphausen

8-Pounders (128 ounces):
With heavier weights, you'll exhaust your muscles with fewer reps. Try a staggered-stance lateral row: Take the item in your right hand and take a large step forward with your left leg. Bend the front knee slightly and place your left forearm on the top of your left thigh for support. Keeping your back leg and spine straight, bend forward from the waist and let the weight hang straight down toward the floor. Keep your right elbow along your side as you engage your upper back, core, and right arm to pull your elbow up toward the ceiling until the the weight is at your right hip. Pause, then lower. Repeat up to 15 reps, then do 10 pulses, and 15 more reps before you switch sides and repeat.
Or, grab an 8-pounder in each hand, and do rear delt flys: Take a large step forward with either leg just to stagger your stance, and bend both needs slightly. Then lean forward at the waist and let both weights hang down toward the floor. Lift both weights straight out to your sides until they reach about shoulders-height. Pause, then return to start with control. Do up to 25 reps to sculpt your shoulders, upper back, core, and chest.
16. Gallon of Water or Milk
If you opt for milk, finish the contents before you repurpose it so your milk doesn't spoil. Then rinse and fill the jug with water.

• Pin

Kathleen Kamphausen

10-Pounders (160 ounces):
Of course you can always grab two 5-pounders (or another combination of the weights above) to create a 10-pounder. This weight is great for one-legged deadlifts: Grab the item in your left hand and stand on the right leg. Keeping your spine straight, hinge forward from the waist and let the weight drop down to the floor as you extend your left leg straight out behind you. Return to start to complete the rep, and complete up to 15 on each side. You'll feel it in your core and the back of your thighs.
17. Large Bottle of Laundry Detergent Home workout, here you come.