How to Use Free Household Items to Lift Weights

It's good to lift weights -- it could literally prevent type 2 diabetes, according to U.S. News. If you don't have a gym membership, however, buying a set of weights can get expensive, and virtually impossible if you're on a budget.

Guess what: You don't need weights in order to strength train. In fact, all you need are household items to build lean muscle. If you garden, buy water bottles or go to school, you already have the items necessary to get in shape.

Use these free household items as alternatives to weights:

1. Water bottles: You normally throw these bottles in the trash, but don't just yet. Two water bottles can easily replace a set of dumbbells. Simply empty them out, fill them with liquid, sand or beads, and perform arm exercises with them. Remember to secure them with a bottle top and duct tape. Here are some strength training exercises you can do with water bottles:

• Bicep curls: Place each bottle in your hand, palms facing forward, then slowly bring your forearms towards your biceps. Hold the position for a few seconds, squeezing your biceps. Return back to the starting position and repeat for at least eight repetitions.
• Tricep extensions: Hold each bottle in your hand while raising your arms above you head. Keep both arms extended. Slowly, bend both forearms backward until they're fully bent. Hold it for two seconds before returning to the starting position. Repeat for at least eight repetitions.

2. Backpacks: If you've ever gone to school -- or have kids that do -- you probably have a backpack or two available in your household. Backpacks also double as strength training weights. Simply fill them up with the weighted items of your choice, such as books or sand, and use them to strengthen your legs. Use these strength training exercises in conjunction with your new weight:

• Squats: Wear the backpack as usual. Bending the knees, slowly bring down your hips and glutes until they're parallel with your knees. Hold for a couple of seconds before slowly coming up again. Repeat for eight repetitions or more.
• Jump squats: Again, wear the backpack as usual. Repeat the squat, but as you rise up, jump up. Upon landing, drop back down into a squat. Repeat for at least eight repetitions to strengthen your legs.

3. Pails: You normally use pails while gardening, but these household items can also help strengthen your legs and glutes. Fill the pail with heavy material and perform the following exercises:

• Deadlift: Place the pail on the ground. Standing in front of it, get into a deep squatting position. Pick up the pail and force yourself up by pushing your feet into the ground. Drive your hips forward until you are completely straight. Bend your knees and slowly lower yourself down, driving your hips backward until you're at the starting position. Repeat for a minimum of eight repetitions.
• Sumo deadlift: Complete this exercise like a regular deadlift '" the difference here is how your feet are positioned. Spread your feet apart so you're in a sumo stance. Complete the deadlift as usual. This exercise is easier to do and puts more pressure on your glutes and hamstrings.

Other household items also work well for full body workouts. Consider using water jugs, gym bags or even heavy logs to beef up your lifting routine.

Source:
U.S. News

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