.gif?fit=900%2C619)
We think it’s fair to assume that there has been a time in your life (for us, almost daily) when you feel like you don’t have enough time get your life admin sorted/get your hair done/watch the latest episode of House Of Cards let alone keep your fitness in check.
We said it, but you were thinking it…
This is why finding ways to work out while you commute could be the most seems-crazy-but-isn’t idea since Cycflix: the exercise bike that only lets you binge-watch your favourite shows if you are pedalling and not sitting stationery.
Here, experts from Tom Tom serve up the best workout tricks to do whether you’re waiting for a bus, couldn’t snag a seat on the train or your driving yourself into the office.
Trust us, your glutes will thank you for it.
Ways to work out on public transport
1 Calf raises
Whenever you’re standing on a platform or at a bus stop, keep your feet together and slowly lift your heels off the floor. Hold the position for 10 seconds, then lower yourself back down. Do as many sets as you can before your bus arrives.
The Benefit: If you aim for 50-100 calf raises per day (which is easier than it sounds!) you’ll soon notice a boost in your calf strength and leg muscle definition.
2 The ‘Commuter Crunch’
The commuter crunch is a toning workout you can do whenever you’re lucky enough to bag a seat. It’s as close to a proper floor crunch you can do while seated, and should leave you feeling the burn if done right. Plant your feet, contract your abs and roll your spine forwards so that your chest moves towards your lap. Hold it for 10 seconds, relax, then repeat.
The Benefit: Each crunch will go a little way towards strengthening your core, which will help add definition to your abs.
3 Stand
Can’t get a seat? No problem. Simply standing on a train or bus journey has its share of health benefits, especially if your job involves a lot of sitting.
For an added core-challenge, place your feet slightly wider apart and try to go between stops without holding onto the handrails.
The Benefit: Keeping yourself balanced on a moving bus or train involves hundreds of micro-adjustments per minute, improving your core strength.
But don’t forget to hold on tight, if you need to!
Ways to exercise in the car
1 Wheel squeeze
Normally when you’re squeezing the wheel tightly, it’s because road rage has gotten the better of you. But did you know it’s also a good way to fit a workout into your drive?
When you’re stopped at lights or in a jam, put your hands at 10 and 2, then spend 10 seconds trying to crush the wheel into a ball. Rest and repeat.
The Benefit: This is an ‘overcoming isometric’ strength exercise (in which the angle of your joints and muscles doesn’t change throughout) – it’s great for building arm muscles.
2 Wheel push
Similarly, you can easily do mini push-ups while sitting in traffic by keeping your hands at ten and two, tensing your arm muscles and pulling yourself towards the steering wheel. Hold yourself near the steering column for a few seconds, then ease back into your seat.
The Benefit: One-part core workout, one-part bodyweight exercise, the wheel push should work your core and arm strength alike.
3 Twists
Toning your core while sitting is easier than you think. Sit really upright, face forwards, clench your abs and twist slowly (and we mean SLOWLY) from side to side, holding at each side for a few seconds per rep.
The Benefit: You probably won’t be sporting a six-pack by the end of your journey, but repeated core twists will definitely help define your core muscles over time.
Please only exercise in the car when stopped at traffic lights or in traffic.
