You look in the mirror day after day and hate the image staring back at you. “What happened to that toned, buffed body I use to have,” you say to yourself. The reason is that you no longer have time to work out like you used to. Your busy schedule includes but is certainly not limited to, job, kids, shopping, chores and other errands.
You tried finding time to go to the gym but your busy schedule won’t allow that either.
Well, what if I could tell you of a way that you can get your desired body back without having to add time to the clock? Keep reading my “woe as me friends” to find out how you can turn your bathroom time into workout time by doing 7 simple exercises while you are in the shower, bathtub, in front of the mirror or on the toilet.
So, let’s begin.
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Bathroom Workout Challenge
- Squat Exercise Over The Toilet – 10 reps
- Incline Pushups On Tub/Sink – 10 reps
- Static Lunges While Washing Up – 15 seconds each leg
- Tricep Dips On Tub/Sink – 5 reps
- Wall Sit While Brushing Teeth – 15 seconds
- March In Place While Mouth Rinsing – 30 seconds
- One-Leg Calf Raises In The Shower – 20 reps
Repeat the above sequence 3 times if you’re really wanting to feel the burn.
For the workout to be as effective as possible, give yourself as little rest as possible in between each exercise.
How To Exercises In The Bathroom
1. Squat Exercise Over The Toilet
I’m quite sure the title has your imagination running in all sorts of devious directions. After all, nobody thinks of the toilet when it comes to exercising. But when you first go into your bathroom to start your daily routine, you can do this exercise. The areas of the body you will be strengthening include your lower back, hips, thighs, and calf muscles. Squats can be done by people of all ages.
This exercise improves your balance and mobility which improves your overall quality of life. In addition to strengthening your body, they can also help you burn calories.
Follow the simple steps below.
- While sitting on your toilet, make sure your feet are at least shoulder width apart.
- Stand straight up but don’t lock your body.
- Sit back down all the way or part of the way.
- Do as many as you are comfortable with.
2. Incline Pushups On Tub/Sink
This exercise works your chest, triceps, shoulders and back muscles. Incline pushups are good to do for strength building. They are also great for beginners who have never done floor pushups.
The instructions below are for basic incline pushup:
- Place your hands on the edge of your tub a little more than shoulder-width apart.
- Make sure your arms and body are straight with your arms horizontal to your body.
- Bend your elbows to lower your chest to the tub, making sure to keep your body straight.
- Go down as far as you can.
- Push yourself back up to the start position.
Do as many repetitions as you can at a slow, steady pace. This picture shows you correct positioning while doing an incline pushup. Pay no attention to the toddler in the bathtub. I’m sure she’s just a prop.
3. Static Lunges While Washing Up
This exercise is great for your lower body workout. The muscles that will feel the burn are your glutes, quads, hamstrings, and calves. Static lunges can also improve your hip’s flexibility which is vital because you use your hip muscles to bend or flex your legs at the hip.
The steps in doing this exercise are quite simple:
- Stand up straight with your hands at your sides and your feet together.
- With your knee and foot aimed in the same direction, take a long step forward.
- Make sure your upper body stays straight as you bend your back leg forward with it not quite touching the ground.
- Here is a great video demonstrating this exercise.
4. Tricep Dips On Tub/Sink
Tricep dips are a little more challenging – at least for me. You should really take it slow when you first start out. The targeted muscles are your triceps, chest, and shoulders. You will get a full upper body workout with your shoulders gaining strength and mobility. Though these exercises can be intense, they are beneficial at the same time.
The steps below will guide you through this exercise:
- Sit on the edge of your tub with your legs on the outside.
- With your hands on the edge of the tub, bear down with your palms to extend but do not lock your arms.
- Lift yourself off the tub and walk a few inches forward.
- Bend your elbows in back of you while you inhale lowering your body forming a 90-degree angle with your elbows.
- Exhale, straighten your elbows and return to your starting position.
Be careful not to go too far down as doing so may cause unnecessary pain. As you are raising and lowering your body, your muscles will resist the pull on your body caused by gravity.
5. Wall Sit While Brushing Teeth
Here is an exercise even I can do. Wall sits are a great exercise for the muscles in your upper legs, midsection, and your glutes. Your body alignment and concentration will also improve.
There are not too many steps for this exercise:
- Put your back against your bathroom wall.
- You want to slide down to a 90-degree angle with your knees.
- Hold that position for the duration of brushing your teeth.
- No cheating! You still have to brush all your pearly whites.
6. March In Place While Mouth Rinsing
This is another easy one for you. You may want to play music while doing this exercise. March in place exercises is low impact with high benefits for your hips, thighs, legs, arms, midsection, and glutes.
I know you know how to march, but here are a few steps anyway:
- Make sure your body is straight but not rigid.
- Bending your arms at your elbow, bring the left arm forward as your right knee comes up.
- Alternate both sides for a complete workout.
Marching in place does not put a lot of strain on your joints even if you are a beginner. It is also an excellent way to get your heart rate up. If you plan to do other exercises, marching in place serves as a great warm up. Check out this web page to see how this exercise is done. It also contains a few more tips.
7. One Leg Calf Raises In The Shower
This sounds like an in-the-shower exercise for me. Just make sure you have a mat or another form of fall prevention on the shower floor. This exercise can be done with or without support. Calf muscles will be strengthened as well as improved stability in your ankles. You will also see your balance improve. This is an excellent exercise for runners.
Follow these steps for an effective workout:
- Place one hand against your shower wall for support.
- Bend the opposite leg at the knee slightly.
- Rise up on your toes with the other leg then bring it back down.
- Do as many as you’re comfortable with then switch to the other leg.
Note/ Always maintain the knees in a straight position or choose to bend them slightly after every stretch. When the knee is bent during the stretch, the quadriceps will be the synergists muscle.
There you have it. Seven great yet simple exercises you can do during your morning bathroom routine. Before you know it, you will be back to your old self or be a brand new you. Have fun!