No dumbbells at home? Try these workouts with household items

   While working out at home has some advantages in comparison to going to the gym, one of the main issues is having no access to specialized equipment like dumbbells or machines. Although these can be found at fitness shops or online, their prices can be unaffordable and require lots of free space, making them inaccessible for many people. In order to help beginners and anyone wanting to start their fitness journey at home, workout enthusiasts from all over the world have created ways to substitute popular fitness equipment with everyday items found in most houses.

The house items I use to replace dumbbells and yoga blocks

•    Dumbbells:

   Lighter weights can be replaced by common kitchen items like plastic bottles and cans. While the grip might not be as comfortable as with handles, bottles can definitely serve their purpose for cardio workouts on the go or anything requiring smaller weights. To increase their weight, simply replace the liquid inside and fill with sand or gravel. Most YouTube videos using two pounds/1 kilo weights can be done with water bottles, and for a routine that actually uses reusable bottles, check out this video by Pamela Reif.

Upper body exercises can be done with just a pair of water bottles

   For heavier weights, detergent bottles and milk gallons are ideal due to their convenient handles. For specific exercises like hip thrusts and glute bridges, you can place a big bag over your hips. And for heavier squats, holding a sandbag in front of your chest can substitute a barbell. If you're a fan of kettlebells, gallons with longer handles can be used for swings; always make sure to check their sturdiness first. For a visual demonstration, the NASM YouTube channel has created this instructional video to showcase different types of bottles used as weights.

Gallons, jugs and cans can be used for different exercises

• Exercise bench and barre:

  Benches are often used for bodyweight based exercises like Bulgarian split squats, hip thrusts and tricep dips. The safest way to substitute a bench is by using a sturdy medium chair, preferably with no cushions to prevent slipping. Placing the chair against a wall makes the movement safer and prevents it from moving. For step ups, step stools can be a good option due to their bigger stepping surface to accommodate the entire foot during the movement. In this intense workout by Caroline Girvan, she uses a couch to perform calisthenics exercises.

A couch or a sturdy chair can fully replace a bench

   If you want to try something milder, barre workouts can be performed at home with a chair as support. While you might have to move the chair around if you have limited space, it serves the same purpose as the barre. The Move with Nicole channel has full barre routines only using a regular chair.

Barre is a low impact workout and can be done with just a chair

• Sliders:

   Sliders are some of the easiest props to replace with home items, although their effectiveness will depend upon the smoothness of your flooring. With smoother floor like wood, polished ceramic and concrete, wearing socks or placing hand towels underneath your feet and hands can create the sliding motion. For carpet floors and rustic ceramic, disposable paper plates will be the best choice. Regardless of your choice, be careful when using these non slippery objects during workouts. For a full body workout using hand towels as a replacement for sliders, check out this routine by Sydney Cummings.

Sliders can test your muscle stability and resistance like no other prop

  And for a core workout on the go, this workout by MadFit with socks and a mat will challenge your stability and strength more than any crunches.

Getting a hard core workout is easy with just a pair of socks

• Yoga blocks:

   Blocks are a versatile prop often used for adding range of motion for bodyweight moves, they're mostly used for yoga, Pilates and calisthenics workouts to challenge stability and add depth to stretches. Blocks can be replaced by thick books, paperback books are ideal for their soft yet supportive build. To prevent the book from moving during movement, place the book on the mat and try to squeeze it against the floor as much as you can. If you want to try workouts with just a yoga block, Tawny Janae has a complete series with only a block as equipment, a link to the playlist can be found here.

Blocks are some of the most versatile fitness props 

which can be easily adapted to train the full body

• Pilates ring:

    Originally designed by Joseph Pilates, the Pilates ring is used to add resistance and increase muscle engagement during certain exercises. A great replacement for the ring is a pillow or a cushion, found in virtually every home and living space. While it may not provide the same resistance as the original prop due to softness, it will certainly help to engage the muscles and enhance the mind-body connection. Pillows can also be used as support for the spine during certain exercises, allowing to modify advanced movements for beginners. This routine by certified Pilates instructor Well with Melissa shows an intermediate workout with just a cushion.

A pillow can help with muscle engagement and give spinal support

   While working out at home may have limitations, a little creativity can help us get a good workout without having to leave the house or spend a dime. For more ideas for a full body workout with only house items, this video by Citizen Athletics shows even more replacements for dumbbells and other equipment with full demonstrations. 

Heavier items will increase resistance to promote muscle hypertrophy

   And for a follow along routine with just bottles, cans and a couch, you can check out this workout by Grow with Jo. Having accessible options for everyone is key to encourage more people to improve their mental and physical health with fitness. 

   

Simple items can definitely make a difference during a workout