The fall season is in full swing with changing leaves, cooler nights, apples, carrots and of course PUMPKINS. Halloween is right around the corner that means you have got a pumpkin at your home. But before you paint or carve it, try some fun yet affective exercises with a pumpkin. Yes, you have heard it right, a pumpkin can be a great piece of festive workout equipment that will tone your legs, abs, and arms.
You need to find a pumpkin that is not too heavy, is sturdy, and has not gotten soft on the outside. Make sure you chose the perfect place to do these workouts preferably outdoor so you can enjoy the fresh air and beautiful fall colors. Let’s get started!
PUMPKIN Squat Press
This squat will target your thighs and hips. Start with feet together and hold the pumpkin at shoulder height. Lower into a narrow squat keeping your knees in line with your ankles. Press through your heels to return to standing as you press your pumpkin above your head keeping a slight bend in your elbows even at the top of the move. Do two sets of 12-15 reps.
PUMPKIN Plank Tap
Place your pumpkin just in front of your palms in a push-up position. Complete one push-up, then tap your pumpkin at the top of the move with your right hand. Complete another push-up and tap your pumpkin again, this time using your left hand. Complete 10-12 reps.
PUMPKIN Single-Leg RDL
This is a great balance move and targets your glutes, low back, and hamstrings. Holding the pumpkin, find a place of balance on one foot. While standing on one leg with a little give in the knee, hinge at the hips as you lower your pumpkin to the ground and raise the other leg behind you. Squeeze the glute of the raised leg, and then, using the hamstrings and glutes, lift your body back to starting position. Make sure your supporting leg is slightly bent and your back is flat. Aim for three sets of 10 on each leg.
PUMPKIN Bent Over Row
This is an excellent workout for your back and shoulders. Hinge forward at your hips, back flat and knees slightly bent. Keep arms relaxed with the pumpkin at arm’s length. Pull your arms toward your chest and squeeze your shoulders. Return to start and repeat. Make sure you don’t have any rounding in your shoulders and lower back on this move.
Lie down on the floor or ground and hold the pumpkin over your chest. Lift your upper body to a sit-up while extending your arms and reaching the pumpkin to the ceiling or sky above you. Return to start and repeat. Keep your chest elevated and your shoulders drawn down and back in this exercise as much as you can.
Perform a perfect push-up with a pumpkin. Place your feet on the top of the pumpkin and bring yourself into a good plank form with wide hands. Keep wrists under your shoulders. Do a push-up and return to start. Keep your core strong and don’t let your hips or low back drip during this move. If you need to modify, drop to your knees. If you are a beginner, start with a set of five on each side.
PUMPKIN Russian Twist
Sit on the floor holding your pumpkin and your knees bent and your heels about a foot from your butt. Lean slightly back without rounding your spine at all and keeping your back straight. Pull your navel to your spine, and twist slowly to the left, bringing the weight to your left side. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through the center, and rotate to the right. This completes one rep. Do 12-16 full rotations.
The above exercises show that pumpkin can be a good piece of exercise equipment this holiday season. You can do almost every exercise mentioned above with a pumpkin that you can do with a regular medicine ball. However, if you are having difficulty in gripping the pumpkin or the medicine ball, you can try RDX gym workout gloves that are well-designed, strong and offer a firm grip. Check out the RDX Sports Halloween deals and find everything you need to get fit in the New Year. So let’s get started-
Photo Credit: paffy