Stretches and bodyweight exercises you can do anywhere
Sara Stover for Change the Game PT
Hitting the road for the holidays? Even if you're traveling and can't get to a gym or your weekly strength-training classes, you can still get a quick shred in. You don't need much space or a lot of time. All you need is your own bodyweight to get your blood pumping and muscles working!
Here are some of our top bodyweight exercises and stretches for anyone on the go:
Post-Travel Stretches
Many of us spend long hours in the car or on a plane just to be with family for the holidays. All that sitting equates to tight hip flexors, inactive glutes, and general stiffness.
So when you arrive at your destination and you have a few minutes before all the festivities begin, make it count by boosting your body’s core temperature and loosening up with these post-travel stretches:
All-in-One Stretch
If you only have time for one stretch, try this one, as it incorporates movements that stretch your core, arms, and legs.
Start in a plank position, with your feet extended behind you and your hands on the ground.
Bring your left foot up toward your left hand as if you are doing a lunge, so your knee is touching the outside of your arm.
Then pull the left hand away from your knee and extend it toward the ceiling. As you do so, your torso will twist, while your right hand remains firmly on the ground and right foot remains extended behind you.
Bring your left arm back down and extend your left leg until it is also behind you, and you have returned to a plank position.
Perform 6 reps, then alternate sides.
Quad Stretch
This is a must after running, cycling, hiking, or dashing through airports and shopping malls during the holidays.
To start, stand on your right foot, while bending your left leg.
Catch your left shin with your left hand and pull your heel back until it almost touches your glutes.
Tucking your pelvis in and pointing your knee toward the ground will help you ensure proper form.
Hold for 30 seconds and then alternate sides.
That’s one rep. Perform 5 more.
Cobra Pose
Being seated in one position for extended periods of time also be associated with significant mid-back issues, which can lead to lower back, neck, and shoulder issues if not addressed. To effectively release back tension, focus on engaging your back muscles with cobra pose.
Lie face down on your stomach to start.
Take a deep breath in and lift your chest off the ground while lengthening your body and engaging your back muscles.
To deepen the stretch, push slightly into your hands.
Hold for 2 breaths and then lower yourself back down. Repeat 2 more times.
The majority of this movement should come from your back, not your hands. If you suspect that you are cheating by making your hand do the work, try to lift them off the ground for a second to determine how much engagement is actually through the back.
Perform 2 to 4 reps.
Ragdoll Fold
Relieving tension in the neck, shoulders, hamstrings, and calves, this stretch opens up hip flexors and the back of your body as well.
Start by standing with your feet a few inches apart.
Fold forward slowly, bringing your head toward the ground.
Once folded, you can grab each elbow with the opposite hand and swing gently from side to side, across your shins.
For a deeper stretch, try grabbing your ankles and relaxing your neck and head.
Hold for 30 seconds then return to standing. Repeat 4 to 6 times.
Instructions: Do-Anywhere Workout
The following exercises will focus on basic strength, enabling you to maintain fitness during your holiday travels. It will help to have a chair or stool for many of these exercises.
Now that you got the kinks out and warmed up, you’re ready for a total body burn using only your bodyweight!
Glute Bridge Exercise
It may seem basic, but this exercise is one of the most effective out there for getting your glutes firing, while also targeting your abs and hamstrings.
Lie on your back with your knees bent, feet flat on the floor under your knees, and hands at your sides to begin.
Tighten your glutes and abdominal muscles before lifting your hips.
Once your hips are raised and you’ve created a straight line from your shoulders to your knees, squeeze your core. Imagine pulling your belly button in toward your spine.
Hold for a count of 20 to 30 seconds, and then lower back down to the starting position.
Perform a total of 10 reps.
Push-Ups
The traditional push-up never goes out of style. You can do it anywhere to work your shoulders, triceps, and pectoral muscles.
Start in plank position with your palms pressing into the floor, slightly more than shoulder-width apart, and your feet together.
If you are relatively new to push-ups, you can modify this exercise by keeping your feet and knees on the ground throughout the movement.
Engage your core and quads just as you did when practicing the plank.
To lower your body toward the floor, bend your elbows at 45-degrees.
Pause once your chest has reached just below the height of your elbows.
Them, press through your palms to push your body up until you are back in the starting position.
Pro tip: Your shoulders and hips should move together, not one after the others.
To make the push-up more challenging, try adding clapping once your arms are fully extended, before lowering yourself back down to the ground.
That’s one rep. Do 9 more.
Single Leg Lunges
You should feel this exercise in your quads, glutes, and hamstrings.
Begin by standing tall with your feet hip-width apart.
With your left leg, take a large step forward.
Bend both knees and lower down until your right (back) knee is almost touching the floor.
Drive through your back heel to bring your left leg back in until you are standing straight again.
Repeat on the opposite side of your body by lunging forward with your left leg.
Complete 8 reps on each side.
Power Plank
Planks are famous for strengthening your core. But did you know that your core includes your abs, lower back, chest, and hips?
Start with your palms pressing into the floor as if you were about to do a push-up. Your hand should be slightly more than shoulder-width apart and your elbows should be directly underneath your shoulders.
To create length through the spine, your body should be in a straight line from the crown of your head to your heels.
Pro tip: Your feet should be together, with only your toes touching the ground.
Engage your quads and core and hold for 30 seconds to 1 minute.
Perform up to 3 reps if time allows.
Triceps Dips
You’ll need that bench, chair, or stool for tricep dips. As the name implies, this movement will activate your tricep muscles, but it will also work your core.
Start near the chair, but not sitting on it. You’ll want your lower back to be pressed again the chair, as if you slid out of it and caught yourself with your hands.
With your knuckles almost touching your lower back, your feet on the ground, and your legs extended in front of you, lower yourself by bending your elbows until they are at a 45 to 90 degree-angle.
Throughout the movement, your feet should remain approximately hip-width apart and your legs extended.
Push yourself back to the start position slowly.
That’s one rep. Perform 9 more!
Pro tip: At the top of the movement, be careful to keep your elbows loose rather than locking them. Only dip as low as you can comfortably. If you experience any discomfort, return to the start position to avoid shoulder strain.
Single Leg Squats
Your calves, glutes, hamstrings, and quads will all benefit from this exercise. Keep your body neutral throughout, and resist leaning your torso forward or backward.
Begin by standing in a split-stance with your arms at your side, your left foot forward, and your right foot resting on the chair or stool behind you.
Bend both legs to 90 degrees in order to lower your hips toward the floor.
Lower down as far as your body will allow without compromising good form or until your right knee almost touches the ground.
Be careful to keep your knees in line with your feet, as opposed to letting them cave inward or bend out. At no point should your left knee go over your ankle when you squat.
Next, return to the starting position by driving through your left heel.
Perform 8 reps, then alternate sides.
Cool Down
If you are still feeling the effects of your travels, or just the experience tension from going a million miles an hour for the entire month of December, cool down with these stretches.
Downward Dog with Peddling
This pose isn’t just for yogis anymore! Add a peddling motion into your downward dog and you’ll do more than just rejuvenate your hamstrings, shoulders, and spine. You’ll target any tightness in your arches and calves as well.
Start in a plank position with your palms pressed into the floor, slightly more than shoulder-width apart, and your feet together.
Lift your knees off the floor while raising your hips up high and straightening your legs.
Be careful to keep your toes pointing forward as you lower your heels closer to the ground. You may also want to keep your knees bent slightly if you aren’t feeling incredibly flexible.
Peddle out your feet by raising and lowering each to stretch your calves and achilles tendons. Alternate between the left and right foot.
You can also relax your neck and focus on creating more space between your shoulders.
Repeat for a minute or two.
Half-Kneel Twist
To loosen up tight hips and open up your back and shoulders, do the twist!
To start, step forward with your left leg as if you are doing a lunge.
Lower your right knee to the floor and bring the left leg to a 90-degree angle.
With your palms pressed together, twist your torso and touch your right elbow to your left knee.
Twist your torso back to center and return to the start position by kicking your left leg back.
Perform the same twist on the opposite side. Perform 6 reps total on each side.
You don’t have to give up all hope of getting a decent workout in just because you’re traveling this holiday season. This do-anywhere circuit doesn’t take long to complete, so you can squeeze it in before everyone wakes up for breakfast. You’ll probably notice you have more energy for all the family gatherings too!
Perform the workout at least three times during the week, as time permits. Try it out in your hotel room, in the spare bedroom you’re sharing with your kid brother, or in Aunt Edna’s den after everyone falls asleep in front of the fireplace. You can even do most of these exercises while you’re stuck at the airport between layovers!
Then tell us where you did the do-anywhere workout over the holidays!
