The Ultimate Pumpkin Workout for the Whole Body

Halloween is the time of year that brings back memories of candy and costumes. It also brings back memories of piles of pumpkins in most grocery stores. On the one hand, they are used a lot for cooking, but they can also be used for exercise. And to continue your gourd workout, you need to choose a gourd that is heavy enough to give you a good workout just like any other medicine ball. Here are some ways to make the best use of pumpkin for a full-body workout.

The Twisted Pumpkin Lunge

This lunge move will provide a full-body workout, and to engage your abs, you need to add a twist. Step your right foot forward with both legs at about a 90-degree angle. Once you find your balance, turn to the right as far as you can while holding the pumpkin tight. Repeat with the other foot, while turning in the opposite direction. Keep alternate feet in place or do the exercise as you go. Continue for three sets of 12 on each side either way.

The single-leg pumpkin deadlift

The single-leg deadlift is a test of balance and is performed as an exercise for the hamstrings, back, and glutes. Rotate at the hips while standing on one leg as you lower the gourd to ground level and bring the other leg up behind you. Press into the glute of the raised leg and lift your body back using your glutes and hamstrings, back to the starting position. You must keep your back flat throughout the movement. Continue with each leg for three sets of 10.

The cutlet of pumpkin pie

Stand with your feet more than shoulder-width apart and lift the pumpkin in front of you. Now swing the gourd over your head using your core power (without using the power of your arms) while twisting your hips, chin, and toes in the same direction. Now lower the squash down as if you were swinging a golf club below the waist to your left, again twisting your hips, chin, and toes in the same direction. In the meantime, focus on your abs and don’t use your momentum to do the work for you.

The Overhead Squash Press Sumo Squat

While standing in a slightly wider than normal squat, point your toes out slightly. This exercises the smaller muscles of the lower body in the squat routine while also working the larger ones even more. If an overhead press is added, it works as a compound movement where more than one muscle group is used in one exercise which effectively cuts work time in half. Raise the pumpkin above your head without locking your elbows. Continue for three sets of 12.

In addition to physical exercise, dancing has also been found to keep your brain sharp and stave off dementia as you age. While listening to music while dancing, the workout feels less tiring compared to simple exercises. So why not include some music while doing gourd exercises?

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