December 15, 2017

Traveling? How to keep your fitness on track. By Nicole Bryan

Take your strength/stretch routine along for the ride this summer! This combo workout series is a great fit to maintain condition while traveling. The following series is for intermediate exercisers and those without injury or illness concerns. Always consult your physician before beginning exercise.

Knees to chest stretch. Lie on your back and pull both knees into your chest. Hold ten to twenty seconds.

Hamstring stretch. Lie on your back. Extend your right leg straight up, perpendicular to the floor. Hold ten to twenty seconds. Change leg position; extend your left leg straight up, perpendicular to the floor and hold.

Bicycle for Abs. Lie on your back and pull both legs up off the floor with knees bent. “Bicycle” your legs to work abdominal muscles. Do ten times total.

Figure 4 stretch. Lie on your back. Cross your right ankle onto your left thigh, pull both legs off the floor and in toward your chest. Hold ten to twenty seconds. Change leg position; place your left ankle on your right thigh, pull both legs in toward your chest.

Floor plank. Lie on your stomach on the floor. Place your forearms and toes on the floor, lift the rest of your body off the floor and maintain parallel to the floor. Hold thirty seconds.

Low back stretch. Begin on your hands and knees on the floor. Inhale, round your back up. Exhale, and arch your back. Do five times.

Standing squats. Begin standing with your feet hip width apart, hold your arms straight out in front of you. Bend from your knees and hips and sit back into a squat. Lower your body down until your thighs are parallel to the floor. Return to your starting position. Do ten repetitions.

Standing lunge stretch. Standing, step your right foot back about three feet. Keep both feet flat on the floor and pointing forward. Bend your left knee and hold ten seconds. Change leg positions; step back with your left foot back about three feet, keeping both feet flat and pointing forward, bend your right knee and hold ten seconds.

Standing front thigh stretch. Stand on your right leg. With your left hand, grab your left ankle. Keep your knees together and your torso straight. Hold ten seconds. Release and change leg positions. Stand on your left leg only, with your right hand hold your right ankle. Hold ten seconds.

Don’t let travel plans leave your strength and flexibility on the sidelines. Maintenance is not regression after all! Use this stretch and strength combo routine to take easy conditioning along during travels!

 

*Disclaimer: Result may vary from person to person.

 

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