Arm Toning Exercises: How To Use Water Bottles for a Killer Workout

Did you know that you don’t require to go to the gym or have a ton of equipment to create a strength-building routine? Well, now you know. For example, you can tone your arms using water bottles. Fun Fact: An average plastic water bottle is approximately 16 ounces, and 16 ounces equals 1 pound. So, grab your water bottle and do these arm-toning workouts. After some weeks, you’ll see the results.

Water Bottle Chest Presses

The water bottle chest press will work on your chest and triceps.

  1. Put a pair of water bottles on the floor.
  2. Lie on your back on a mat between the water bottles. Keep your knees bent and move your feet towards your butt.
  3. Hold the water bottles and keep them above you. Your upper arms should remain on the floor.
  4. Start the movement by pushing the water bottles over your chest.
  5. Slowly bring the water bottles down to the starting position and let your arms rest briefly before beginning the next rep.

Bent Over Two-Armed Water Bottle Rows

This workout will work on your middle, upper back and lower traps, and biceps.

  1. Stand tall with a firm core and flat back.
  2. Grab a pair of water bottles at your side with a strong grip.
  3. Bend slightly at your knees as you push your hips back.
  4. Keep your chest and head up.
  5. Your upper should be almost parallel to the floor.
  6. With your elbows at an angle, bring the water bottle up.
  7. Hold when your upper arm is parallel to the floor.
  8. Slowly return the water bottles to the starting point.

Water Bottle Squats

This exercise will work your glute and hip flexors, quadriceps, and hamstrings.

  1. Stand with your feet shoulder-width apart, with the water bottles at your sides with your palms facing each other.
  2. Keep your back straight and facing forward, and squat down until your thighs parallel the floor.
  3. Pause for one second.
  4. Raise back up to starting position by pushing up from your heels and repeat.

Water Bottle Overhead Shoulder Presses

This exercise will work on your chest, shoulders, and triceps.

    1. Hold a water bottle in each hand, and stand straight, with your feet shoulder-width apart.
    2. Raise the water bottles to head height by spinning your arms forward and up.
    3. Keep your triceps parallel to the floor and your elbows bent at 90 degrees. This is the starting position.
    4. Keep your back straight, and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
    5. As your arms reach the extended position, bring them towards each other until the water bottles touch lightly together.
    6. Hold for one second while squeezing your shoulder muscles.
    7. In a controlled movement, return to the starting position, inhaling as you do.
    8. Repeat.

Water Bottle Single-Arm Triceps Kickbacks

This exercise works on our triceps, upper back, and lower traps.

  1. Stand tall with your chest up, core braced, and hold a pair of water bottles with an overhand grip. Keep your hips bent while maintaining completely flat.
  2. When your upper body is parallel to the floor, bring your upper arms to your side.
  3. Start by pushing the water bottles back and behind you.
  4. Hold at the top of the movement, and feel the contraction in your triceps.
  5. Lower the water bottles to the starting position and repeat.

Standing Water Bottle Bicep Curls

This exercise works on your forearms and biceps.

  1. Stand with your feet shoulder-width apart, holding a water bottle in each hand.
  2. Allow your arms to hang by your side with your palms facing into the side of your body, and maintain your elbows close to your sides.
  3. Curl the water bottles up towards your shoulders. Make sure you don’t swing your hips to get the weight moving.
  4. Continue raising the water bottles until they are level with your shoulders, with your palms facing in. Keep your forearm in a vertical position.
  5. Flex your bicep and hold for one second. Lower the water bottles slowly to the starting position. Repeat for 8 reps.

Standing Military Press

  1. Start with your arms at a 90-degree angle at shoulder height.
  2. Lift your arms straight above your head and slowly return to your starting position.
  3. You can add a strength component and a chest fly between each overhead movement by bringing your arms in front of your chest while keeping a 90-degree angle.

Triceps Overhead Extensions

  • Sit or stand straight and hold a water bottle with both hands. Raise the bottle overhead at arm’s length. Make sure your elbows are pointed forward, and your biceps are still while you lower the bottle behind your head.
  • Raise the water bottle back to the starting position and repeat.

Take Away

You don’t have to go to the gym to have a workout. You only need to be creative and innovative enough to create your exercise regime. Whether in your living room or yard, you can always do something about your fitness. It doesn’t have to be mind-blowing. These workouts with water bottles can help you tone your arms. However, if some exercise feels too complicated, don’t force yourself. This can be harmful to your body. Do the exercises that make you comfortable. You can consult an online coach for friendly exercises.

At No Gym No Problem, we firmly believe that you don’t have to go to the gym to get fit. That’s why we design exercise programs for our clients that don’t require a gym. We ensure that our clients perform the exercise with the correct technique for maximum benefit and to reduce the risk of injury. We work with people of different fitness levels, whether beginner or experienced. Contact us today and get your customized arm workouts with water bottles.

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