Swimsuit season is officially upon us, but hectic schedules are often a roadblock for summertime fitness goals. Despite all of our good intentions and gym memberships, the confined environment of an office, the pressures of traveling, or the round-the-clock care of little ones can circumvent a trip to traditional training facilities. Even though the gym isn’t always an option, there are still exercises and stretches that can help you prepare for poolside picnics and beachside bar-b-ques. Safety is always an important aspect of exercise, so remember to use caution and apply proper technique to these on-the-go exercises.
Hip Extensions
Hip extensions can be executed in a cubicle, at the park, or in a hotel room. Begin by standing with your feet hip-distance apart. Place all of your weight on your right foot, and extend your left leg behind you with the toes about two inches off the ground. Use a chair, playground equipment, or the back of your couch to balance then lift and lower your foot while squeezing the buttocks. Do 10 reps then switch to the other leg, and repeat the entire sequence five times.
Squats
If you’re constantly on the go, squats are a portable and effective option that can be done nearly anywhere. This beneficial exercise not only tones your legs and backside, it improves circulation and digestion.
To safely execute a squat, set your feet shoulder width apart and make sure spine is in alignment from your tailbone to the top of your head. Engage your glutes, quads and hamstrings, then lower your body while extending your arms forward, palms down. When your backside goes down and out, remember to keep your chest and shoulders upright. Inhale while squatting down, and exhale while standing up.
Leg Lifts
Considering the pressure and fast pace of everyday life, it’s ironic that so many people find themselves stuck in a seat. Whether you’re a student, office employee, or traveler, a sedentary lifestyle can be frustratingly unavoidable. Leg lifts are an easy way to promote movement in a seated position.
Knee lifts are one option that works your quads and abs. Begin by sitting up straight with your knees bent at a roughly 90 degree angle, then lift your legs up to hip height in the same position, holding for two seconds and lower. Repeat.
Another version of leg lifts that targets the quads, hamstrings, and glutes is the cross lift. Sitting up straight, extend your legs with one crossed over the other. Press the top leg down and resist with the lower leg. Hold for 10 – 15 seconds, switch legs and repeat.
Chair Crunches
The simple act of sitting up straight and engaging your abdominal muscles strengthens your core, but here’s another trick that can help achieve stronger abs.
Chair crunches are a new take on an old exercise. Start by sitting up straight and bend your knees with your feet flat on the floor. Place your hands behind your head and slowly curl your body downward while squeezing your abdominal muscles, rise back up and repeat.
Seated Stretching
Even slight movements can be credited toward your workout goals, and stretching is an important part of fitness that helps maintain a calm, healthy lifestyle. If you’re bound to a chair due to work or travel, stretching is a beneficial option.
To stretch your back, try a torso twist. Sit up straight at your office desk or while watching TV. Breathe in, and as you exhale turn to the right and hold the back of your chair with your right hand, and take your left hand and hold the arm of the chair. Keeping good posture, gently twist your torso around as far as possible without causing discomfort. Hold the stretch for 20 – 30 seconds and slowly come back to face forward. Repeat on the left side.
Another seated stretch is the wrist flexor. Extend your arm, palm up. Then gently bend your wrist forward, stretching your palm to the floor. Hold for 20 seconds and then repeat on the other hand.
