Tired Of Doing Sit-ups and Crunches? Then Give This “Water Bottle” Core Workout A Try!

18 Aug

It’s not always easy or affordable to buy a weight set. So, here are 3 alternative “Water Bottle” exercises you can do at home without the need to invest in fitness equipment:

  1. Plank weight transfer: A plank is an isometric core exercise. You lay prone and you hold your body off the ground using your elbows without piking your glutes or sagging you back. Then, you transfer a bottle of water from one side to the other using opposite arms. So, the left arm takes the bottle of water that is placed next to the right arm and transfers it to the left side and the right arm does the exact opposite. This works the deep core muscles including the transversus abdominis which in turn allow for creating a more defined rectus abdominis. Perform 8-12 reps per side.
  2. Side plank arm reach: This works your obliques and lower back erector spinae muscles. Basically, you lay on your left side, raise your hips from the ground using your left elbow as you hold your right arm towards the sky. Then, you pivot your right arm under your body and cross it over to the opposite side (as you hold yourself up on you left elbow) and then return your arm back to its original position. Perform 8-12 reps per side.
  3. Water bottle Russian Twists to Jack Hammer: This works the transversus abdominis, rectus abdominis, and the internal and external obliques. Sit with your legs bent at the knee. Lift your legs and twist your torso left to right while you hold the water bottle parallel with the floor. Then, extend your water bottle back towards the floor and extend your legs away from your body without touching the ground and return them both back to their original position (for the Russian Twist). This completes one cycle. Perform 8-12 reps.

Are you ready to #finishitwithfinishfit?

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: