20 Simple Broomstick Exercises to Strengthen Buttocks, Abs and Legs

Even a series of quick and constant exercises can offer many benefits to our health, including a better state of mind and a balanced weight. And to get in shape, you don’t necessarily have to go to the gym every day. There are simple exercises that help to strengthen the muscles and that can be done with objects available in any home. The results, in terms of improved mobility, are guaranteed.

Today the awesome.club brings a list of workouts you can do with a broomstick without leaving home. And, at the end, we bring you a bonus with some exercises to do in pairs.

Separate your feet shoulder-width apart. Keep your body straight and place the broom handle on your shoulders, resting on your trapeze. Hold the cable at the ends and lower the hip. Squeeze your glutes as you do the exercise and be careful not to go beyond your toes with your knees.

Do 3 sets of 10 repetitions each.

Place the broom handle behind your head and rest it on your shoulders. Move your right leg sideways and, without stopping the movement, perform a squat; then raise your hips and close your legs. Repeat the cycle with the other leg.

Do this movement 10 to 15 times with each leg.

Slightly bend your legs and place the cable a little below your knees, keeping your back straight. In the same position, move the cable to shoulder height, then raise it over your head. Bend your elbows again (handle at shoulder height) and, to finish, bend your knees again.

Divide the exercise into 10 sets of 5 repetitions each.

Take a step forward with one leg and support the handle alongside your body as comfortably as possible. With your back straight, bend your back leg, bringing your knee toward the floor. Then return to the starting position.

Do 4 sets of 10 repetitions with each leg.

Place the broom handle on the opposite side from which you will be working. Take a step forward (as much as you can), bend the other leg and don’t let your knee touch the floor. Then come back to the starting position.

Do 3 sets of 10 repetitions with each leg.

Hold the handle with both hands and place it over your thighs. Take a big step forward with your right leg and bend your left leg without letting your knee touch the floor. Repeat the process on the other side (a step with the left leg and a bend in the right leg). Return to the starting position.

Do 3 sets of 10 repetitions each.

Place the cable at your side, take one leg back and return to the starting position. Repeat the process with the other leg. Don’t let the knee of your back leg touch the floor and always keep a right angle with your knees when taking steps.

Do 6 sets of 5 reps with each leg.

Separate your feet, place the handle behind your head and rest on your shoulders. Lean your body to the left side, keep your waist tight and push up. Repeat the process on the right side.

Do 20 reps.

Keep your body straight. Hold the cable with both hands and stretch your body as far as you can. Then, lower your torso and bring the cable to your knees (a little above), contracting your abdomen. Then, stretch your body again.

Repeat the exercise 15 times.

Hold the cable at chest height. Raise your knees alternately, trying to reach the cable. Keep your abs tight as you do the movements.

Do a set of 20 repetitions.

Hold the handle with both hands and raise your arms as high as you can. Lower your arms and lift your right leg, trying to bring them together. Return to the starting position and repeat the process with the other leg. When raising your leg and lowering your torso, tighten your abs.

Do 30 repetitions (15 with each leg).

Use the broom handle as a support and place it in front of you. To perform the exercise, bring your right leg back, bending your knee towards the floor (but not touching). Then repeat the process with the other side.

Do 10 repetitions with each leg.

Sit down, keep your legs bent and your feet on the floor. Tilt your back back a little. The only body part you will be moving is the torso, holding the handle with both hands. Turn it to the right and then to the left. Try not to move your arms for the exercise to be more effective.

Do 20 reps.

Separate your legs shoulder-width apart. Grab the handle with both hands, keep your abs tight and relax your shoulders. Do a squat and stretch your arms forward at the same time. Make sure your knees don’t go over your toes.

Repeat the exercise 20 times.

Separate the legs as in the picture. Grasp the handle and stretch your arms over your head. Lower your torso and at the same time draw a semicircle in the air with the handle, crossing one arm over the other. Then repeat the process on the other side.

Do 12 reps.

Person A: Spread your feet shoulder-width apart and hold the handle with both hands at navel height. Person B: Lie on your back and place your head a little in front of the other person’s feet. Grasp Person A’s heels and lift their legs and buttocks until their feet touch the handle.

From 20 to 30 repetitions (each person).

Both people should stand, facing each other. To calculate the distance, both should hold the cable with outstretched arms. Without taking your feet off the floor, both should do a squat at the same time.

Do 20 to 30 repetitions.

Lie down so that one’s feet are under the other’s calves. Both people should do sit-ups at the same time, changing the handle whenever they are at the top.

Do 20 reps.

Stand on your side with your hands flat on the floor at a distance that you can both hold the cable, as in the image. Raise your arms as high as you can at the same time.

Do 15 repetitions with each arm.

Sit with their backs to each other, as in the picture. With the movement of the trunk to the right and left side, take the cable from one side to the other. With each repetition, one person takes the cable.

Perform 20 repetitions.

What did you think of these exercises? Would you add any others? Tell in the comments!