Commuter Squeeze Workout

You may not have time to stop at the gym each day, but taking advantage of commute time can be a wonderful way to improve your physical condition and mental outlook. Not to mention, exercise during your commute may add some interest to a commonplace routine. However, it’s always wise to check with your doc before  beginning any new exercise routine.

The exercise tips below were offered by Matthew Gonzalez, Manager of Equinox Fitness Club in San Francisco.

Strap-Hanger Pull-ups
Holding onto the strap, engage your bicep. You can even pull up a little onto your toes. Keep the neck and shoulders relaxed while holding the contraction for 8-10 seconds and release. Repeat 8-12 times or until muscle fatigue. Casually change arms and repeat on the other side. (Another option – briefcase bicep curls while waiting on the platform.)

Commuter Seated Calve Raises
Start with feet hip width apart and flat on the floor. Come up onto the balls of your feet and contract your calve muscles. Remember, we’re working without weights. It’s the contraction that gives you the workout, so squeeze tight. Hold the contraction for 8-10 seconds breathing normally, then slowly lower the feet to the floor using your own resistance. Commuters can lay their briefcases, NY Times, or backpacks across their laps for added challenge and weight.

The Classic Commuter Crunch
Sit in a neutral position, (feet hip width apart and flat on the floor.) Keeping your shoulders and neck relaxed, 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 rib cage down toward your hips. Hold the contraction for 8-10 seconds, breathing normally, and return to a neutral sitting position. Repeat 8-12 times or until muscle fatigue.

Chest Boosters
Put your arms on your lap and interlace your fingers. Try to touch your elbows to one another, keeping your shoulders back and your chest lifted. Squeeze and contract the chest. Hold the contraction for 8-10 seconds, breathing normally. (If you’ve mastered the chest isolation, you can add a few pec pumps while holding the contraction.) Release and repeat 8-12 times or until muscle fatigue.

Have you tried exercising during your commute?

(Image via stock.xchng)