5 Exercises With a Water Bottle That Can Help You Get Back in Shape

Our body is the only home we live in 24/7 and the one we can’t leave. But work and household chores often make us forget to get up and put some love into it. This low-maintenance workout using only a bottle of water can help you engage all the muscles on your body, and the best thing is, it won’t take up a lot of your time.

Fill up 2 bottles of water and get ready because we at Bright Side prepared a full-body workout for you that will get your blood flowing.

Exercise 1 — Kickback and extension

  • Stand still on your left leg in an upright position while keeping your right leg bent (foot off the floor).
  • Grab a bottle filled with water in each hand, bend your arms, and position them on either side of your chest.
  • Slightly lean forward and extend the right leg and both hands behind you.
  • Do 12 reps with each leg.

Note: Make sure to maintain a straight back while doing this exercise.

Exercise 2 — Squeezing the bottle

  • Put a bottle between your legs, directly under your crotch.
  • Place your feet as close to each other as possible.
  • Squeeze the bottle by using your inner thighs.
  • Keep squeezing the bottle and add a pelvic movement: tighten your stomach muscles, move your back from a straight to a rounded position and back, pulling the pelvis forward.
  • Next, put the bottle right between the crotch and the knees and squeeze the bottle with your thighs.
  • After that, put the bottle between the knees and squeeze it.
  • Do this exercise for 5 minutes at every level.

Note: While performing this exercise, there’s no need to add unnecessary intensity. Perform the exercise gradually and slowly. The wider the bottle is, the better the results.

Exercise 3 — Wood chop lunge

  • From a standing posture, with elbows slightly bent, hold a bottle of water in both hands over the right shoulder.
  • Take a long step forward with your left leg.
  • Bend both knees and lower into a lunge position.
  • At the same time, lower the bottle across your body to the outside of your left leg.
  • Go back to the starting position and bring the bottle back to be above the right shoulder.
  • Repeat this move 12 times on each side.

Note: Avoid performing this exercise quickly. Throughout this move, stay upright in the torso area.

Exercise 4 — Seated lateral raise with leg extension

  • Sit on a chair with your back straight.
  • Hold a water bottle in each hand and place your arms at your sides.
  • At the same time, lift the bottles to below shoulder height and extend your left leg in front of you, lifting the thigh off the seat too.
  • Lower the bottles to your sides and bend the left knee while keeping the thigh off the seat.
  • Start by doing 10 reps on each side.

Note: To add a thigh challenge, try to keep your knee straight for 3 seconds when extending the leg.

Exercise 5 — Abs

  • Sit on the floor, grab a bottle of water, and hold it with both hands.
  • Lean back with your torso and lift your legs off the floor.
  • Start shifting the bottle from one side of your body to the other.
  • Do this exercise for 1 minute.

Note: Keep your calves parallel to the ground and make sure you form a “V” shape area between your waist and thighs.

Do you have a go-to exercise that helps you stay in shape? How often do you exercise? Are you going to try these exercises?

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