Simply too busy to work out? Do these exercises on public transport to keep fit – and save time.
Most of us spend many hours sitting in the office, so if we top it off with simply sitting on public transport, activity levels will be extremely low.
Instead of staying sedentary, doing subtle exercise moves and trying these tips will increase your daily activity and help you to stay a little fitter on public transport. You can repeat the exercises as many times as you like, or throughout your entire journey.
Hover on your chair
This will be more reasonable to do on an empty train or bus but hovering over your chair is basically doing a wall squat.
Just scoot to the back of the chair so your back is resting against the seat and lift your butt off the chair. Hold for 30 seconds to a minute.
Try kegel exercises
Kegel exercises might seem like they’re only meant for the older crowd or mothers, but they’re actually an excellent way for anyone to strengthen their pelvic floor.
You have to slowly clench your pelvic floor muscles and release. Sounds easy, but it can take a bit of practice as you don’t want to engage other muscles like your abs, legs, or butt. To find your pelvic floor muscles, pause mid-urination.
(Also read: Why You Should Do Pelvic Floor Exercises)
Try different breathing exercises
Yes, we’re really asking you to just change your breathing technique the next time you’re seated. Certain breathing methods are done to create heat in the body and increase the mind-muscle connection, which basically means you’ll be burning more calories than you would with your natural breathing.
The fire breath is one that builds heat and uses your core a lot. Take a deep breath in and exhale fully. Take another deep breath in and exhale halfway. Contract your core and release short but powerful exhalations through your nose. You will naturally breathe in after every exhale. When you are done, exhale fully and breathe in again. You can find out more about breathing techniques in this article.
Engage your abs
If all those breathing techniques are confusing, just tighten your core. It will help you sit straight and tall, as well as build good posture. This will help to improve your balance, stability, and coordination.
Seated core holds also make you familiarise yourself with engaging the deeper core muscles, allowing you to use more core strength in other areas of your life.
(Also read: 7 Best Yoga Moves To Strengthen Your Core)
Flex your calves
Again, this can be done easily and pretty discreetly. Doing calf flexes can actually help to build muscle to burn more calories over time. It sounds easy, but like standing calf raises, the repeated move makes your calf muscles burn.
Place your heels on the ground, keeping your knees straight or at least over a 90-degree angle. Slowly flex your feet to engage your calves and release. Repeat 50 times.
(Also read: 5 Calf Stretches That Every Runner Should Do)
Do small thigh abductions
Better done in a bus than MRT to avoid weird looks, doing thigh abductions will help to tone your inner thighs.
Simply sit on the edge of your seat with your feet together and knees at a 90-degree angle. Using your inner thighs, open your knees with control and return to the starting position. Repeat 30 times. You can use a resistance band for more difficulty.
Give up your seat
And if the bus or train is too crowded for you to do any of that, just stay standing. Standing burns 50 more calories than sitting per hour, and with the balancing and fidgeting done on trains, you can burn an extra 300 calories a day. It might not sound like a significant amount, but if you take the train for an hour, 300 days of the year, that adds up to 105,000 more calories burned than if you were simply sitting.
(Also read: How Many Calories Do You Burn From Standing at Work?)