Category Archives: Kitchen workout

Here you’ll find simple exercises you can do while preparing food or just hanging around a kitchen environment.

frying pan dumbbell

Frying pan dumbbell – shoulder workout in the kitchen

If you have a cast-iron frying pan or a heavy pot, you also have access to a dumbbell when you are in the kitchen. The is a lateral shoulder exercise you can do when you have a minute to spare when preparing dinner.

frying pan dumbbell

A cast-iron frying pan makes for a great kicthen dumbbell

Grab your cast-iron frying pan with your palm facing down. Raise and lower the pan slowly to target your shoulder. Repeat for the desired number of repetitions and then switch to the other side.

You can adjust the level of difficulty by changing the angle of your elbow and how you are holding the pan. To make it easy; do the exercise with your arm bent and holding the pan with the pan area below your hand. To make it more challenging; straighten your arm and make sure the pan is pointing forward.

You can also use the pan for other dumbbell exercises; why not try to do some good old curls?

Chair Dips – Get strong upper arms when sitting on a chair

illustration of woman doing dips on a chair

Mel is doing chair dips to get strong upper arms.

Dips are one of the most common and effective workouts there are to tone your upper arms. They target the back of the arms, the triceps.

There are several ways to do dips and chair dips qualifies as a low impact version which suits everybody.

The absolute best thing with this workout is that you can do it almost everywhere. Try it in the kitchen, in the couch, at work, in the hotel room. Your imagination is the only limit.

Sit on the edge of a chair with your feet positioned together. Place your hands in the edge of the edge with your knuckles facing out. When you do the dips, don’t flex your arms to more than 90 degrees. Keep your abs and butt tensed during the exercise. Slowly lower yourself and then push back up again. Breathe in as you go down and out when you push away. Repeat for the desired number of repetitions.

Think of the movement and don’t shrug your shoulders when going down.

You can chose if you want to have your legs bent or straight, both versions works. For a more effective version place your feet on something elevated, like another chair.

Leg raises in the kitchen

workout illustration of woman doing lateral leg raises in a kitchen
Lateral leg raises, or hip abductions as they are also called, helps with shaping your ass, hips and thighs. They also prevents injuries in your hip and lower back. Leg raises is a good exercise you can do in the kitchen when waiting for something to finish. Lateral means a movement away from the plane of the body.

Stand with your side to the kitchen counter and place your left hand on the edge for support. Shift your weight to your left leg and slowly lift your right leg as high as you can (often about 45 degrees) before lowering again. Don’t tilt your upper body to compensate for the lift. Repeat for the desired number of repetitions and then switch to the other side. Don’t let your foot touch the floor between reps.

Alternative 1 – Backwards leg lift
With the leg extended straight, lift it back about 90 degrees while bending forward, then lower it again. When your leg is at the highest it should be parallel to the ground. This is easiest done if facing the counter.

Alternative 2 – Forward leg lift
Lift your leg forward as high as you can and then lower it back down again. Keep you abs tensed during the movement and don’t arch your back. This version targets your abs and hip flexors.