Traveling can take a toll on the body, and if you don’t have time (or the facilities) for a workout, you can start to feel sluggish very quickly. Bellevue Club Pilates instructor Elizabeth Hartpence shares a quick circuit you can perform right in your hotel room or Air BNB. It’s guaranteed to get your blood pumping and relieve some of the effects of sitting on a plane.
Exercise 1: Bent-knee Roll-down
Sit in an upright position with your knees bent and hands placed behind them. Engage your core muscles, focusing especially on the lower abdominals, and slowly roll back until your arms are straight. Pause, and return to an upright position. Complete three rounds of 8 to 10.
Benefits: Strengthens abdominals and stretches the back
Exercise 2: Double-Leg Stretch
From your back, draw the knees toward your chest, and curl your head and shoulders off the floor. Plant your arms and push the low back into the mat. Engaging your abdominals, straighten both legs out to about 45 degrees or higher to keep the back anchored into the mat. Pause and return to the start position. Complete three rounds of 8 to 10.
Benefits: Strengthens abdominals and lubricates the hip joints
Exercise 3: Single-Straight Leg Stretch
From your back, curl your head and chest off the floor and straighten your feet toward 90 degrees. Splitting the legs, bring the right foot toward your face while lowering the left toward the ground. Pause, and switch legs while keeping your low back pressing into the mat. Complete three rounds of 8 to 10.
Benefits: Strengthens abdominals and lubricates the hip joint.
Exercise 4: Flying Eagle
Start in a facedown prostration position with your arms out straight above your head. Using your back muscles, lift the shoulders and arms out to the side. Pause, and return to the starting position. Complete three rounds of 8 to 10.
Benefits: Strengthens back, shoulders and abdominals. Lubricates shoulder joints.
Exercise 5: Single-Leg Kick
Start on your stomach, using your forearms to hold yourself up. Make fists with your hands and push them together for stabilization. Pull your abdominals up and in so they don't rest on the mat, and bend the right leg, getting the toe as close to the glutes as possible. Pause, and switch legs. Complete three rounds of 8 to 10.
Benefits: Stretches quadriceps, abdominals and strengthens back
Exercise 6: Tree on Mat
From your back, straighten just your right leg to a 90-degree angle. Using your core, slowly roll the torso up and reach for the ankle of the right leg. Keep the spine lifted and don't worry about the leg being straight; the knee can bend so the back doesn't hunch. With shoulders down, slowly roll back down. Pause, and switch legs. Complete three rounds of 8 to 10.
Benefits: Stretches hamstrings and strengthens abdominals
To train with Elizabeth, please email firstname.lastname@example.org.