08 July, 2011
Exercises Using a Broomstick
Many pieces of exercise equipment are made to help you firm, tone and strengthen various muscle groups. You can also strengthen and tone your muscles by following the less-traditional method of using common household items. A broomstick is one such tool with which you can perform classic strength-training exercises. Consult your doctor before beginning any new exercise regimen, particularly if you have been sedentary or have health concerns.
Use a broomstick to stretch and tone your side abdominal muscles, referred to as your obliques. Place the stick behind your head and stretch it across your shoulders, steadying it with your hands on either end. Twist from the left to the right to tone your midsection, the ExRx website instructs. This exercise may be performed while standing or sitting on the edge of a chair or weight bench. Perform three sets of 12 to 15 repetitions to each side.
Use just a broomstick to strengthen your inner quadriceps, or slide a barbell weight plate on the stick so it rests on top of the straw end; make sure that the weight is secure enough that it won't fall off when you move the broomstick. Lie on your left side on the floor, supporting your weight with your left elbow and forearm, your left leg resting in front of your right leg. Slightly bend your left leg and rest the stick end of the broom along this leg and hold the end with your right hand. Raise your left leg straight up in the air, lifting the weighted broom until it is parallel to the ground. Perform three sets of 10 repetitions with each leg.
When performing squats, add a broomstick for an added stretch and to work your shoulders in addition to your legs and buttocks. Hold the stick above your head -- each hand out toward the ends of the stick -- your arms will be straight and in a "V" shape. Push your weight into your heels and bend your knees to bring your buttocks toward the floor. You may also perform a squat with the stick placed behind your head, resting on your shoulders. Perform three sets of 10 to 15 repetitions.
To work your arms, back, butt and legs on the floor, use a broomstick with a flutterkick. Lie on your stomach either on a weight bench or the floor. Hold the stick with both hands, shoulder-width apart, and extend your arms and legs. As you lift your head, arms and legs, look down at the floor. Alternate kicking your legs right and left, similar to the flutterkick used in swimming. Do 10 to 15 repetitions and repeat the set two more times.
- ExRx: Broom Stick Twist
- laurensfitness.com; Overhead Squat: The Ultimate Exercise?; Jan. 21, 2008
- Exercise, Aging, and Health: Overcoming Barriers to an Active Old Age; Sandra O'Brien Cousins
- Comstock Images/Stockbyte/Getty Images