With the future of fitness centers hanging in the balance, most Filipinos have resorted to doing at-home workouts to stay healthy and fit. Of course, exercising at home means you won’t have access to your gym’s state-of-the-art training equipment like treadmills, stationary bikes, and other machines. But that doesn’t mean you can’t get a full-body workout without them! Your home is filled with items you can use as workout equipment. Don’t believe us? Keep scrolling to check out eight household items you can use whenever you exercise at home.
1. Use a large towel as a yoga mat
One of the yoga mat’s main functions is to prevent you from slipping while working out. Its smooth, “sticky” fabric stops it (and you) from sliding around, so you don’t injure yourself. If your exercise of choice requires one, any large and heavy towel can work because its thick fibers can cling to the floor. If you like an extra padded mat, you can always use two large towels placed on top of one another.
2. Use a jug of water as a kettlebell
Want to start working on your glutes again? Normally, this will call for kettlebells, but a bottle containing a few liters of water (or more!) is just as good. Make sure you squeeze your glutes, work your core, and do the proper form when doing each rep to ensure you get all the benefits.
3. Use paper plates as sliders
Sliders may look pointless because of their thin appearance, but they can make any exercise more challenging. For those who do workouts like Barre—where sliders are often essential during class—you can always use paper plates instead. They’re of similar shape and have the same smooth, flat surface you can put your hands or feet on, allowing them to easily glide on the floor as you move.
4. Use a chair to do tricep dips
If you want arms like a celebrity, you’ll have to work on your triceps. At the gym, there most likely would have been an assisted dips machine but for health and safety’s sake, you can just stay at home and use a good old chair instead! As a workout that can be done by anyone, anywhere at home, you only need to make sure the chair you’re using is secure so it won’t move while you work on building your arm and shoulder strength. To get the most out of each tricep dip, being slow and steady is key as the carefully controlled movements will activate the muscles in your arms, shoulders, back, and legs.
5. Use the stairs as a faux StairMaster
The StairMaster has always been a go-to cardio workout for many as one of its benefits include strengthening your core, glutes, and other muscles. But unless you have your own StairMaster at home, your house’s or your apartment’s staircase can work just as well! You can go up and down the stairs as many times as you like to build your endurance and burn more calories.
6. Use hardbound books as weights
What house doesn’t have a giant encyclopedia or coffee table book lying around untouched? Now’s your chance to finally use them…as weights! You can use them while doing sit-ups, crunches, or even while planking. Of course, you don’t want to overexert yourself. If you think you’re not strong enough to handle that heavy world history book yet, start with a smaller hardbound book and work your way up.
7. Use a small cushion as a core ball
Core balls are small bouncy balls usually used in Barre and Pilates workouts. But really, they can be included in any fitness routine if you want to achieve a lean body! A small cushion can be used in its place because it has the same bounce as a regular ball, allowing it to provide resistance so you can activate your pelvic muscles and stabilize your core when working your lower body.
Still not convinced a cushion can add something to your workout? Try this simple narrow bridge lift exercise! It will activate your core, pelvis, glutes, thighs, and hamstrings. First, lie on your back, place your hands by your sides, bend your knees, and keep your feet flat on the floor. Next, place the cushion between your thighs. Lift your heels, squeeze the cushion to activate your pelvic muscles, and extend your arms over your head. Inhale, and as you exhale lift your hips off the ground, raise your arms until it’s over your chest, then inhale again as you go back to the starting position.
It may seem easy to do, but repeating these steps with a cushion will doubly challenge your entire lower body—getting them to work harder so they’re strengthened and toned.
8. Use a T-shirt as a resistance band
T-shirts, especially ones made with lycra, are just as effective as resistance bands because they exert force on your muscles when you stretch them. If your T-shirt is big, simply knotting it together and pulling it taught will allow you to work your arms or legs!
Being at home doesn’t mean you can’t do a serious workout
While you’ll soon be allowed to go to the gym again, the safest option is still to stay at home and exercise there. But you don’t have to be alone! Splore has teamed up with experts, coaches, and entrepreneurs so you can be part of a community that makes fitness fun, attainable, and accessible. Sign up for our newsletter to get updates on our App Store and Google Play Store releases!