Do you feel like your commute is interfering with your gym time? Add some simple strength-training moves to your bus or train time. Michael Martin, a personal trainer at Equinox, developed a simple routine for you to take advantage of your commute. Check out the moves.
- Strap-Hanger Pull-Ups: Didn’t get a seat? No problem. Work your biceps while you wait by holding onto the strap to engage your bicep. Keep your neck and shoulders relaxed while holding the bicep contraction for eight to 10 seconds and release. Repeat the move eight to 12 times or until muscle fatigue. Casually change arms and repeat on the other side. Another option: Try briefcase curls while waiting on the platform or stuck in line waiting for a train ticket.
- Commuter Seated Calve Raises: Start with your feet hip-width apart and flat on the floor. Come up onto the balls of your feet and contract your calf muscles. Since you’re working without weights, squeeze the contraction tightly and hold it for eight to 10 seconds breathing normally, then slowly lower the feet to the floor using your own resistance. Lay your briefcase or backpack across your lap for added challenge and weight.
There are plenty more moves, so keep on reading.
- The Classic Commuter Crunch: Sit in a neutral position with feet hip-width apart and flat on the floor. Keep your shoulders and neck relaxed, then contract the lower abdominal muscles. Imagine your belly button is moving back and upward into the small of your back. Hold the lower abdominal contraction and engage your upper abs. Gently round the lower back and move your ribcage down toward your hips. Hold the contraction for eight to 10 seconds, breathing normally and return to a neutral sitting position. Repeat eight to 12 times or until muscle fatigue.
- Squeeze Your Knees: Get your lazy inner thighs charged up with this simple move. Start in the seated position placing your bag, thick book, or fists between your knees and squeeze your knees together and hold for eight to 10 seconds breathing normally and release. Repeat eight to 12 times or until muscles fatigue.
- Hold Your Ground: This functional exercise uses the natural sway of the bus to challenge your center. Use your core and stand tall as you bump around on your commute. In a standing position, place your feet at least shoulder-width apart, slight bend in the knees, and pull in on your belly button. When the train moves forward or stops use your center to brace yourself. Feel the weight in your feet (the ball of your foot as well as the heel), engage your glutes to support your hips, and tighten your core to stabilize your torso. Can you keep yourself from rocking? Bring your feet in closer together to make this a more challenging exercise.
Do you try to exercise while commuting?