Baskets, stairs and exercise

There are usually two things that hamper a workout routine: time and money. You are either too busy to visit the gym or the fees are outrageous, or both. In the circumstances, how can you manage a good gym session? Why, at home, of course. 

  • Published 14.11.17
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There are usually two things that hamper a workout routine: time and money. You are either too busy to visit the gym or the fees are outrageous, or both. In the circumstances, how can you manage a good gym session? Why, at home, of course. Basic household items can be great props to work up a sweat and even do strength training. Team YOU put together a few workouts you can do using stairs, a laundry basket, wall or even a table. Do 15-20 repetitions of each exercise and a total of 3-5 sets of each and get a great, whole body workout.

THE MOP

• Grip the middle of the mop handle with two hands shoulder-width apart. Your fingers should face out. Lift it up over your head then slowly bring it down to rest it on your upper back, just below your neck. Stand tall and pull in your tummy. Now twist the broomstick and your right arm forward, while allowing the left arm to move backward. Return to centre and then twist to the right. Repeat.

THE STAIRS

• Is there a set of steps in your house? Well then, you have your exercise equipment - right at your feet. Stand on a step such that your heels are hanging off the back of it. Hold the railing for balance and then lift yourself up on your toes. Slowly lower your heels down and then repeat. This exercise will give you solid calf muscles.

Now, load a basket - such as your laundry hamper - with clothes and place a box of detergent on top. Climb up and down the stairs with it. You just got yourself a cardio workout with weights.

THE WALL

• If you have a room, you have a wall. Pick a nice and empty one and stand with your back to it. Make sure your feet are shoulder-width apart. Now lean against the wall and slowly lower yourself like you are sitting on a chair. Your knees should be at 90 degrees. Hold it for 30 to 60 seconds. This tones your legs and core muscles.

THE TABLE

• Place your hands on the edge of the table (or the kitchen counter) shoulder-width apart and lean your weight on them. Keeping your back straight, lower your chest towards the table. Hold, and return to starting position. This is an incline push-up, a great full-body move.

THE LAUNDRY BASKET

• Remember that laundry basket? Stand with your feet hip-width apart and place the basket between them. Keep shoulders straight and chest out. Now bend your knees, hinge slightly at the hips and grasp opposing sides of the laundry basket (or handles if it has them). Lift up the basket keeping your back straight and without bending your hands overmuch. The top of the basket should be level with your chest. Lower it back to the ground and repeat.

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