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Exercise On-the-Go

With the hustle and bustle of summer it can be difficult to keep up your exercise routine. This is especially true if you travel a lot or even spend a lot of time at a cabin. Thankfully, there are plenty of exercises you can do on your own whether you are at home or on-the-go. The beauty of these exercises is they use your own body weight, so you won’t have to worry about hauling any equipment with you.

Bridge Opposite Arm-Leg Reach

Muscles Targeted: All abdominals

How to do it: Lie face up with your left knee bent, left foot flat on the floor, and right leg extended toward the ceiling. Reach toward the ceiling with the left arm and keep your right arm down by your side. Without moving your hips or shoulders, open your raised leg to the right and raised arm to the left. Now, concentrating on your abs, return your raised leg and arm to the center. Do about 10 reps and then switch sides and do another 10 reps.

Low-Belly Leg Reach

Muscles Targeted: Six-pack and corset

How to do it: Lie face up with knees bent to 90 degrees, hands behind your head, and abs contracted. Keeping your knees stacked over your hips, lift your shoulders and crunch up; inhale and hold for 3-5 seconds. Exhale and extend your legs to 45 degrees; hold for 3-5 seconds while squeezing the lower belly. Do 2 sets of about 10-15 reps.

Straight-Line Side Lifts

Muscles Targeted: Outer thighs

How to do it: Lie on your left side with your legs straight and stacked on top of one another and your feet flexed. Rest your head on your straight left arm. Inhale while lifting both legs off the ground, then exhale while slowly lowering them until they’re about 1 inch off the ground. Do about 10 reps, then switch sides and repeat to complete 1 set; do 3 sets total.

Chair Twist

Muscles Targeted: lower and upper abdominals, obliques, hips, thighs and glutes

How to do it: Stand with your feet together. Bend your knees and reach your hips back (knees behind toes), lowering until your thighs are nearly parallel with floor; raise your arms forward and up. Rotate your torso to the right and secure your left elbow on the outside of your right knee. Hold for 3 breaths; return to the starting position. Repeat on your left side and that’s 1 rep. Do 3 reps total.

Caterpillar Walk

Muscles Targeted: Upper body

How to do it: Stand with your feet together. Bend over, bringing your hands to floor, then slowly walk hands forward to come into push-up position with your hands in line with your shoulders; do one push-up. Keeping your hands planted, walk your feet toward them and return to standing; that’s one rep. Keep your core tight throughout the move. Do 10 reps.

Tricep Dips

Muscles Targeted: Back of arms

How to do it: Sit with your knees bent and feet hip-width on floor, hands behind you on either side of your hips, fingers forward. Lift your hips off the floor and shift your weight back. Bend and straighten your elbows 20 times, leaving your feet flat, then come onto your heels and repeat.

 

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