#momhacks series: Easy home workout with toilet paper!

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Can’t hit the gym because of the Covid-19 circuit breaker measures, or because there’s no one to look after your kids? No worries, you can have a great workout and keep fit at home, too. You don’t even need any proper equipment, just everyday household items… such as toilet paper! We kid you not.

Watch how Shape Singapore editor and mum of two, Estelle Low, does this toilet paper workout! The steps are inspired by fitness trainer and educator Kaisa Keranen, and modified by Estelle. You can read on for the detailed instructions.

How it works

Do each exercise for 20 seconds AMRAP (as many reps as possible), followed by 10 seconds rest. Repeat circuit 2 to 4 times.

You’ll need

4 rolls of toilet paper

A timer

1. 180-Degree Squat Jumps

Stack the toilet paper rolls on top of each other. Stand facing the stack with feet wider than hip-width apart.

Lower into a squat to grab the first roll, exploding up into a jump and turning 180 degrees to face the other way.

Upon landing, immediately lower into another squat placing the toilet paper on the ground.

Repeat, unstacking the toilet paper on one side, and creating a new stack on the other side.

Do AMRAP for 20 seconds; rest for 10 seconds.

2. High Plank TP Stack

Start in a high plank position with toilet paper in one stack in front of the right shoulder.

Shift right palm over so it’s on the floor beneath the center of the chest.

Maintaining a strong, straight plank position, grab the top roll of toilet paper and place it on the floor about a foot to the left.

Repeat, moving each roll to create a new stack.

Do AMRAP for 20 seconds; rest for 10 seconds. Do every other set on the opposite side.

3. Single-Leg Around-the-World Floor Tap

Place toilet paper rolls on floor in a semicircle. Stand on the left leg facing the rolls.

Keeping right leg lifted, squat to tap the left-most roll with the right hand.

Stand, then squat to touch the next roll, repeating the movement while moving down the line.

After tapping the right-most roll, reverse the direction.

Do AMRAP for 20 seconds; rest for 10 seconds. Do every other set on the opposite side.

4. TP Tower Single-Leg Lifts

Stack the rolls of toilet paper on top of each other. Sit on the floor, legs outstretched to the left of the rolls.

Lean torso slightly back, palms on the floor next to hips, and core engaged.

Hover both feet an inch off the floor.

Lift the right leg up and over the toilet paper to the other side, still hovering off the floor. Repeat with the right foot.

Once both feet are on the right side of the toilet paper, reverse, lifting left leg up and over, then right leg up and over.

Scale down: If keeping your feet off the floor is too tough, keep feet on the floor (as shown in the video).

Do AMRAP for 20 seconds; rest for 10 seconds.

5. Plyo Push-Ups

Start in a high plank position. Place two rolls of toilet paper a few inches apart directly under face. Place two more rolls slightly below under each armpit.

Start with palms on the floor outside bottom two rolls (under face).

Lower into a push-up, then push chest away from floor and hop hands together, directly outside the top two rolls.

Walk hands back to starting position.

Scale down: If you’re unable to do full push-ups, do push-ups with knees on ground (as shown in the video).

Do AMRAP for 20 seconds; rest for 10 seconds.

6. Lateral High Knees

Place four rolls of toilet paper in a line. Stand to the left of the line, balancing on the left leg.

Do four High Knees starting with right leg, driving each knee up with power. You should land on your left leg.

Using right leg, step over to the right of the line. Do four High Knees starting with left leg, landing on the right.

Step back to the left of the line and repeat the move, alternating sides.

Do AMRAP for 20 seconds; rest for 10 seconds.

7. Side Plank Toe TP Tap

Start in a side plank on the right elbow with a roll of toilet paper in line with shins and another roll in line with hips, both about an arms-length away. Adjust the distance of the rolls according to your flexibility.

Holding the side plank position, extend straight left leg out to tap bottom roll.

Return to plank, then extend straight left leg to tap top roll. Return to plank.

Do AMRAP for 20 seconds; rest for 10 seconds. Do every other set on the opposite side.

8. Hand-to-Foot TP Pass

Lie face up on the floor, arms and legs outstretched, holding a roll of toilet paper in hands.

Crunch arms and legs together and place the roll between feet. Stretch arms and legs long, hovering both off the floor.

Crunch arms and legs together, to pass roll back to hands. Continue passing the roll back and forth.

Do AMRAP for 20 seconds; rest for 10 seconds.

Also read:
How to exercise when you have a baby and no time: Tips from a Singapore working mum
Top 3 exercises for lower back pain after giving birth
3 stretching exercises after giving birth that every mum should do

 

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