7 Exercises With a Water Bottle That Can Help You Get Back in Shape

Our body is the only home we live in 24/7 and the one we can’t leave. But work and household chores often make us forget to get up and put some love into it. This low-maintenance workout using only a bottle of water can help you engage all the muscles on your body, and the best thing is, it won’t take up a lot of your time.

Fill up 2 bottles of water and get ready because we prepared a full-body workout water bottle exercise for you that will get your blood flowing.

7 Water Bottle Exercise To Get Back in Shape

Crunch for the abs

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Lie on the mat with your knees bent and your legs slightly apart. Hold a bottle of water in your hands that will help you do sit-ups. Rhythmically lift your back trying to bring your arms towards your knees. Do 2 sets of 10 repetitions .

Pectoral exercise

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This exercise targets your chest, shoulders and triceps. You will need two bottles of water to grab with your hands. They will act as a weight for the arm movements to be performed as in the image. Thanks to this exercise you will strengthen and tone your pectoral muscles. Do 2 sets of 10 repetitions.

Bicycle exercise

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Here’s an exercise that involves both legs and arms and works your abs. You will have to alternate the movements of your legs and arms trying to keep your back straight and stay in balance. Facilitate your balance by trying to keep your gaze fixed towards an observation point of your choice for each side you look towards. Do 2 sets of 10 repetitions.

Lateral raise exercise

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This is an exercise designed to strengthen your arms and improve your balance which you can easily perform with two half-litre bottles of water which you will have to lift laterally. Finding your balance position is very important to perform the exercise well. Try to keep yourself in a stable and comfortable position by using a non-slip mat. Do 2 sets of 10 repetitions.

Lifting and rotation exercise

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This exercise requires you to perform arm lifting movements while holding a bottle of water in your hands and torso rotation movements to train both your arms and your back. Practice the exercise 6 times on the right and another 6 times on the left. The advice is to alternate sides, performing the movements once on the right and once on the left and counting 12 repetitions in total.


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Sit on the floor, grab a bottle of water, and hold it with both hands. Lean back with your torso and lift your legs off the floor. Start shifting the bottle from one side of your body to the other. Keep your calves parallel to the ground and make sure you form a “V” shape area between your waist and thighs. Do this exercise for 1 minute.

Seated lateral raise with leg extension

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Sit on a chair with your back straight. Hold a water bottle in each hand and place your arms at your sides. At the same time, lift the bottles to below shoulder height and extend your left leg in front of you, lifting the thigh off the seat too. Lower the bottles to your sides and bend the left knee while keeping the thigh off the seat. Start by doing 10 reps on each side.

Keep reading: 3 Minute Water Bottle Exercise to Tone Your Arm