6 At-Home Workouts Using Water Bottles for a Flatter Stomach

Celebrity fitness expert Deanne Panday shows you how to get washboard abs without hitting the gym

22 July, 2020

6 At-Home Workouts Using Water Bottles for a Flatter Stomach

Celebrity fitness expert Deanne Panday shows you how to get washboard abs without hitting the gym

Plank Bottle Rotations/Twists. Move to the floor lying face down. Put the palms of your hands flat on the floor with the fingers extended forward. Your palms should get placed in line with the shoulders. Spread your feet, so they are approximately shoulder width apart and press your toes onto the floor. Hold a 1 litre bottle, exhale and keep your arm straight with only a slight bend at the elbow. Move your right hand up towards the ceiling by twisting/rotating to the right through your entire torso. Repeat on the other side. The primary muscles worked when you perform this lift are the Obliques, Shoulders, Lower Abs and the Upper Abs. Reps: 25

1ex20wb1.jpgPlank Bottle Rotations/Twists. Move to the floor lying face down. Put the palms of your hands flat on the floor with the fingers extended forward. Your palms should get placed in line with the shoulders. Spread your feet, so they are approximately shoulder width apart and press your toes onto the floor. Hold a 1 litre bottle, exhale and keep your arm straight with only a slight bend at the elbow. Move your right hand up towards the ceiling by twisting/rotating to the right through your entire torso. Repeat on the other side. The primary muscles worked when you perform this lift are the Obliques, Shoulders, Lower Abs and the Upper Abs. Reps: 25

Bottle Russian Twists Hold 1 litre water bottles in each hand, lift your feet off the floor knees bent. Start twisting to each side touching the bottles to the floor. Contract your abs and breathe. The Russian twist is a simple and effective way to tone your core, shoulders, and hips. Reps: 25

2wb2.jpgBottle Russian Twists Hold 1 litre water bottles in each hand, lift your feet off the floor knees bent. Start twisting to each side touching the bottles to the floor. Contract your abs and breathe. The Russian twist is a simple and effective way to tone your core, shoulders, and hips. Reps: 25

Single Arm Bottle Front Raise Plank. Begin in a plank position, your body should be in a complete straight line from your shoulders to your ankles. Tighten your abs and without letting your hips shift, holding a 1 litre bottle raise one arm out straight in front of you. Pause, then lower it back to the starting position.Repeat the other side. The Bottle plank with arm raise is a multi-functional exercise that improves shoulder and spinal stability while developing strength in the core and lower back regions. Reps: 25

3image120281292028129.jpegSingle Arm Bottle Front Raise Plank. Begin in a plank position, your body should be in a complete straight line from your shoulders to your ankles. Tighten your abs and without letting your hips shift, holding a 1 litre bottle raise one arm out straight in front of you. Pause, then lower it back to the starting position.Repeat the other side. The Bottle plank with arm raise is a multi-functional exercise that improves shoulder and spinal stability while developing strength in the core and lower back regions. Reps: 25

Plank Bottle Rows The Plank bottle Row is multi-functional exercise that challenges your core, increases stability throughout your spine, and targets the muscles of the middle and upper back, shoulders and arms. It is performed by doing a row with a 1 litre bottle from the plank pose. Come into plank position holding a 1 litre bottle in hand. Make sure your back is straight and your hands are stacked under your shoulders. Keep your plank still and row one arm up on an exhale, keeping your elbow close to your rib cage. Repeat the row movement, alternating arms without losing the stability of your plank. Plank Row for Beginners. If you’re just learning this move, drop down to your knees. Make sure your body stays in a plank position with your hips in line. Reps: 25

4wb4.jpgPlank Bottle Rows The Plank bottle Row is multi-functional exercise that challenges your core, increases stability throughout your spine, and targets the muscles of the middle and upper back, shoulders and arms. It is performed by doing a row with a 1 litre bottle from the plank pose. Come into plank position holding a 1 litre bottle in hand. Make sure your back is straight and your hands are stacked under your shoulders. Keep your plank still and row one arm up on an exhale, keeping your elbow close to your rib cage. Repeat the row movement, alternating arms without losing the stability of your plank. Plank Row for Beginners. If you’re just learning this move, drop down to your knees. Make sure your body stays in a plank position with your hips in line. Reps: 25

Seated Bottle Leg/Knee Tucks Seated knee tucks are a great exercise to target your abs and improve core strength. Asides from all the aesthetic benefits you can get, having a strong core also helps to protect your back from injury and can improve your posture tremendously. Sit down with your hands on the mat, your legs fully extended and lean back.Bend your legs and bring your knees toward your chest.Hold for a second or two and then fully extend your legs on either side of the bottle without touching the mat then bring your legs to the center and hold.Repeat. When doing seated knee tucks keep your back straight and your upper body stable. Breathe out as you bring your knees toward your chest, squeeze your abs in and use your core strength to stabilize your body. Reps: 25

5wb5.jpgSeated Bottle Leg/Knee Tucks Seated knee tucks are a great exercise to target your abs and improve core strength. Asides from all the aesthetic benefits you can get, having a strong core also helps to protect your back from injury and can improve your posture tremendously. Sit down with your hands on the mat, your legs fully extended and lean back.Bend your legs and bring your knees toward your chest.Hold for a second or two and then fully extend your legs on either side of the bottle without touching the mat then bring your legs to the center and hold.Repeat. When doing seated knee tucks keep your back straight and your upper body stable. Breathe out as you bring your knees toward your chest, squeeze your abs in and use your core strength to stabilize your body. Reps: 25

Bottle Pike Plank Pike Plank is an effective exercise that develops core stability and strength while increasing stability and mobility throughout the spine and hip region. The pike plank is an effective exercise that develops core stability and strength while increasing stability and mobility throughout the spine and hip region. While moving through the pike position — in which your body forms an upside-down letter “V” — you'll work your core, engage your chest and shoulders, and feel a stretch through your hamstrings and calves. Start in a plank position, with your hands on the ground directly below your shoulders and your feet hip-width apart. Place the bottles in front of you.Focus on creating a straight line from the top of your head to your heels, without letting your hips drop or your lower back arch excessively. Draw your belly-button in toward your spine, and squeeze your core to maintain the plank position. Keeping your core engaged, drive your hips up and back into an upside-down “V” position — similar to downward dog, holding a 1 litre bottle except your heels don’t need to be flat on the ground in pike position. Place the bottle near your ankle. While in the pike position, your head should be in line with your arms, with your gaze looking through your legs.Pause when you reach your full range of motion, and then lower back to plank. Repeat the other side bringing the bottle to the other ankle. Repeat. Reps:25 Do 3 sets of the entire circuit.

6wb6.jpgBottle Pike Plank Pike Plank is an effective exercise that develops core stability and strength while increasing stability and mobility throughout the spine and hip region. The pike plank is an effective exercise that develops core stability and strength while increasing stability and mobility throughout the spine and hip region. While moving through the pike position — in which your body forms an upside-down letter “V” — you'll work your core, engage your chest and shoulders, and feel a stretch through your hamstrings and calves. Start in a plank position, with your hands on the ground directly below your shoulders and your feet hip-width apart. Place the bottles in front of you.Focus on creating a straight line from the top of your head to your heels, without letting your hips drop or your lower back arch excessively. Draw your belly-button in toward your spine, and squeeze your core to maintain the plank position. Keeping your core engaged, drive your hips up and back into an upside-down “V” position — similar to downward dog, holding a 1 litre bottle except your heels don’t need to be flat on the ground in pike position. Place the bottle near your ankle. While in the pike position, your head should be in line with your arms, with your gaze looking through your legs.Pause when you reach your full range of motion, and then lower back to plank. Repeat the other side bringing the bottle to the other ankle. Repeat. Reps:25 Do 3 sets of the entire circuit.

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