So many clients we talk to these days travel often for work. They report how, when traveling, it feels impossible to stick to a workout regime (let alone maintain a healthy diet and regular sleep patterns!). Well we at OnPointe Training will stand for this no longer! We’ve put together a travel workout you can do anywhere to help stabilize your low back, strengthen your legs, tone your arms, and of course, work the abs. 1) Bridges: Lay down on your back with your knees bent and feet flat about hip width apart. On an exhale, draw your navel down towards your spine to find your tuck. Slowly peel your spine off the floor, starting from the tailbone, one vertebra at a time. Keep the abs engaged. Once your hips are lifted, lower your pelvis down an inch, then up an inch, keeping your glutes, hamstrings, and especially your abs strong. Repeat 5 times, then lower your spine down. Repeat the whole thing for 5 total.
2) Wall Squat: Stand with your back against a wall. Step your feet about a foot and a half forward, bending your knees directly over your toes. Aim for a 90 degree angle at the knee and at the hip. Try to keep your sacrum, shoulder blades, and the back of your head pressing into the wall. Keep your pelvis stable as you breathe and hold for 30-60 seconds.
3) Planks: Set yourself up in a plank or push-up position. Make sure your wrists are under your shoulders and your abs are drawn in. No locked elbows! Focus on keeping the abs engaged to protect the low back, and stabilizing through your shoulders. Hold for 30-60 seconds—keep breathing! If this is too much for your wrists, hold a forearm plank instead.
4) Push-up’s: Everyone’s favorite! Focus on using your core and your exhale to lift you away from the floor. Make sure you keep your shoulders down and your chest open. You can either do these with your hands a bit wider than your shoulders and your elbows bending out to the sides, or with you hands under your shoulders and your elbows folding in by your waist. Try for 5 good ones.
Take a moment to breathe and drink some water, then try to do it all twice more. Even when you’re traveling, we want to help you Build Yourself. OnPointe. Like what you see? Share it with your friends! If you have any questions about Pilates, Private Training, and Physical Therapy — or your own workouts — you can contact Kaitlyn at firstname.lastname@example.org or 415.379.0814.
Author: Kaitlyn Rhoades