You can drink from it AND you can exercise with it

Exercise hacks you can do with water bottles

A water bottle or two can be one of your better pieces of gym equipment while you are staying home and hopefully socially isolating. Don’t have water bottles? Use a can, cleaning solution bottle, shampoo bottles, baby bottle. As long as you have two of the same size.

If you are using a water bottle and it is not heavy enough – fill it with dirt, rocks or anything that will give it weight. Hopefully it is not a water bottle that you refill (which hopefully you are being kind to the environment). You your imagination to find something in your house (I’m sure you will find it).

Back, Shoulders, Biceps, Triceps

Woman with back muscles and arrows focusing on shoulders and lats
Back and shoulder muscles

Here are some exercises that focus on back, shoulders, biceps and triceps.

Single Arm Water Bottle Raises

Primary muscle group used is the shoulders

  1. Stand straight holding a water bottle in each hand with an overhand grip.
  2. Hold the water bottles in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
  3. Raise the left water bottle out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
  4. Continue raising the water bottle until your arm is a little above parallel to the floor (don’t go higher than your shoulder please). Exhale as you are raising the water bottle.
  5. Pause for a count of one.
  6. Inhale and slowly lower the water bottle to the start position.
  7. As you lower the left water bottle, begin to lift the right water bottle, duplicating the movement.
  8. When both water bottles have been raised and lowered in a cycle, that is one repetition.
  9. Repeat 10-15 times each arm.

Bent over arm rows

Young man shows starting position of Standing Bent Over Dumbbells Row workout

Muscles used are the upper and middle back, lats, and lower traps

  1. Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back, look at the floor so you don’t hyper extend your neck. Your upper body should be almost parallel with the floor.
  2. With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.

Bent over flys

Muscles used are the upper back and lower traps

  1. Begin by holding a pair of water bottles and standing with a braced core. Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.
  2. Keeping your elbows slightly bent throughout the movement, lift the water bottles up and out to the side. Be sure to focus the contraction in the back of the shoulders.
  3. Pause at the top of the movement then slowly bring the water bottles to the starting position.

Bicep Curls

Muscles used are the biceps and forearms

  1. Holding a water bottle in each hand, stand with your feet shoulder width apart.
  2. Let your arms hang by your side with your palms facing in to the side of your body.
  3. Keep your elbows close to your sides.
  4. Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
  5. Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
  6. Squeeze or flex your bicep and hold for a count of one.
  7. Slowly lower the water bottles to the starting position.

Jog in Place

This is just for fun and to get your heart rate up a bit. Do it before and after the exercises. ENJOY!

If you want to see some of this in practice, check out my Instagram feed @sandifeaster

Sandi Feaster