Have you ever sat for hours on an airplane or in bumper-to-bumper traffic and thought, “This is such a waste of valuable time!” What can you really do in those situations to make the most of it? It may surprise you to realize that you can make good use of that otherwise “wasted” time. Thinking creatively about your workout will allow you to take full advantage of this idle time and get toned while traveling. You will be amazed at how small movements in a small amount of space will offer a whole new dynamic to your overall muscle tone. Not only will you receive a more toned, tighter look, you will also see a noticeable difference in your strength. If you can tone muscles under the restrictions of time and space imposed by a hectic travel schedule, imagine what you can do while seated at your desk in the middle of the workday. Insist that your day work for you and not the other way around! If you are as busy as I am then fitness creativity must become your faithful friend.
Here’s a list of a few moves that you can incorporate into your busy travel day to make a difference in your how you look and feel. The resulting extra boost of energy is spectacular! Without being obvious in the close quarters of an airplane you can do subtle exercises and no one will ever know. Here are three exercises for you to try.
1. Leg Raises – While seated and with a flexed foot, raise your leg about 6 inches off the floor and hold it for 15-20 seconds. You should feel this in your quadriceps (top of your leg/thigh) and in your lower abdominal (stomach) muscles. Alternate leg raises until you have completed 10-12 on each side.
2. Arm Press – Using the arm rests attached to your airline seat, place your forearms on the rests and press down while tensing the entire arm. Hold for 10-12 seconds and repeat several times throughout your flight. This will work the shoulders, biceps, triceps, and forearms, basically your entire arm.
3. Stomach Hold – Press the abdominals back to your spine and hold for 15-20 seconds. Do not hold your breath, only your abs. Incorporate this exercise 15-20 times throughout your flight.
In the car… (while stopped in traffic or at a stop light, of course.)
1. Isometric Chest Squeeze – Place your arms on both sides of the steering wheel and squeeze with all your might for 10-12 seconds. You will feel this in your chest and arms.
2. Tricep Press – Place your arms up and over your head (again, you are stopped—not driving) in a 90 degree angle. Hands are flexed and facing behind you. Slowly lift your arms and straighten using slow, controlled tension. Perform 10-12 reps.
3. Upper Back Pull – Grab the bottom of your steering wheel with palms facing upward. Try to pull the wheel towards you, tense, and hold for 10-12 seconds. Notice the muscles in your upper back working along with your arms and shoulders.
Don’t let traveling get the best of you. Keep up on your fitness no matter where you are going.