A highly recommended workout for any season are the ones you can do anywhere with minimal equipment. It has to be something simple which you can do at home or in the park. And also make sure that these exercises are effective, challenging and easy to follow. While you may be wondering if the water bottles can’t be heavy enough to use as weights, then think again these simple 1- liter bottles can work wonders on your body. Try these simple exercises for toning your body and looking fabulous.

EXERCISE 1: CRUNCH EXERCISE

Target: Entire abdominal region
 

Step 1: Lie on your back on an exercise mat or carpet. Bend your knees and place your feet on the floor. Hold a water bottle with both hands in front of your abdomen,. Look toward the ceiling to align your spine.
 

Step 2: Leading with your chest, raise your upper body toward your knees while keeping your hips stable. Extend the water bottle toward your knees. Lower and repeat for two sets of 10 repetitions. Do not rush this motion, especially on the downward phase.
 

EXERCISE 2:CHEST PUSH EXERCISE

Target: Chest, shoulders, and triceps
 

Step 1: Lie on your back on an exercise mat or carpeting, with your feet flat on the floor and your knees bent. Holding a water bottle in each hand, bend your elbows at a 90-degree angle to the floor and your shoulders and upper arms flat along the floor.
 

Step 2: Slowly extend your arms straight up. Do not lock your elbow joints. Slowly return your elbows and upper arms to the floor. Continue the exercise for two sets of 10 repetitions.

Tip: Your muscles need a full day to recover between workouts, so don’t work the same muscle group every day. Alternate muscle groups or try strength training one day and walking the next.


EXERCISE 3: BICYCLE EXERCISE

Target: The entire abdominal region
 

Step 1: Lie on your back with your legs elevated and knees bent. Hold a water bottle in both hands over your abdomen. Bring your left knee toward your chest while simultaneously rotating the right side of your upper body and the water bottle toward your left knee. At the same time, fully extend your right leg.
 

Step 2: Continue this motion, alternating sides for two sets of 10 repetitions. (If this hurts your neck, do not use the water bottle. Instead, place your hands behind your head for support.)

Tip: Make sure you concentrate on keeping the motion fluid. Each time you extend your leg, it counts as a repetition.
 

EXERCISE 4: LATERAL RAISE EXERCISE

Target: Shoulders, core, and improving balance

Step 1: Stand tall with your feet firmly planted on the floor. Tighten your abdominal muscles and keep your chest lifted. Look straight ahead. Bend your knees slightly. With your arms at your sides and your elbows bent at 90-degree angles, hold a water bottle in each hand. Maintain perfect posture, spinal alignment, and a comfortable range of motion for your shoulder joints.

Step 2: Raise your arms up as shown, to almost shoulder height. Maintain this angle at your elbow joints throughout the motions. Return to starting position and continue the exercise for two sets of 10 repetitions.

Tip: For an added challenge to improve your balance, you can perform this exercise while balancing on one foot.


Don’t forget to stretch after the work out. When you’re finished with the workout, just open one of the bottles and rehydrate!