If you have a daily commute, you’re literally sitting in traffic. This doesn’t mean you can’t still squeeze in some exercise. There’s plenty of easy, yet effective, ways you can move your body even when you’re sitting still. Working small groups of muscles every day can make a huge difference to how you look and feel, especially if you have a daily routine you’re sticking to.
Before you start any sort of exercise, you should always consult your doctor. That’s a given. Of course, when you’re driving you want to take extra care to keep your attention on the task at hand. Safety first! If you’re feeling confident and up to the task, what better way to pass the time than to listen to your favorite music and get a little workout in the comfort of your driver’s seat.
Perhaps you’ve heard about this workout for the pelvic floor. It’s a pretty well known exercise for women, because the contractions strengthen the muscles that help with childbirth labor and delivery. However, there are other benefits for women to these simple exercises. Kegels aren’t just for women, though. Men can benefit from these easy squeezes that can be done while driving.
There’s right and wrong ways to do kegels. For women, pretend you’re trying to avoid passing gas or squeeze your muscles that hold in a tampon. For men, contract the muscles that stop you from passing gas or urinating. Start by squeezing for 5 seconds, then relaxing for 5. Do up to ten reps at a time to help ward of incontinence, ease constipation, and improve sexual function.
Squeeze the Booty
Another easy, yet effective, exercise you can do while driving in your car is butt squeezes. Although this exercise isn’t as effective as squats, you can still get a little toning benefits and get the blood flowing to your posterior. This can be a welcome benefit, especially if you’re sitting for long periods of time. Simply tighten up those muscles for 3 to 5 seconds, doing up to 20 reps at a time.
MIni Ab Crunches
You don’t have to be on the floor to tighten your stomach muscles. In fact, contracting your abs is super easy and effective when done in a seated position. This core strengthening exercise not only helps to tone your tummy, but can also help with relieving back pain. To do seated crunches, just sit up straight and tighten your stomach in towards your spine for 8 counts, release and repeat.
Not only is this one good for strengthening the neck and shoulder muscles, but it can also work the upper back. In addition to making these areas stronger, shoulder raises can also stretch these all too tense areas for people that are sitting for long periods of time or find themselves hunched over. All you do is lift your shoulders to your neck while tightening the muscles, hold for up to 10 seconds, release and repeat up to 10 times.
Inner Thigh Squeeze
This one is a little more difficult to do while you’re in a moving car, so you might want to save it for traffic stops. All you do is squeeze your thighs together and hold for up to 20 seconds, doing up to ten reps at a time. If you want to take it up a level, place a tennis ball between your knees and squeeze. The added resistance gives more of a workout to the muscles.
The best way to finish off your mini car workout is to get out and do a little stretch. Stretching is great to get the blood flowing and prepare you for the day or allow your body to unwind after work. As mentioned, just make sure your first priority is to keep your focus on the road or you may end up needing a San Francisco Bay Area car accident attorney. As always, safety first.