Fast food, convenience stores, and long journeys on one’s keister—traveling can be a fitness nightmare. Once you arrive at a campground you may have walking or biking trails at your disposal, but what about the days before you get there? And what about days with inclement weather?
Fortunately, by implementing a few key moves, you can exercise while traveling in the comfort of your RV with very little space needed. For some of these exercises, you won’t even have to leave your bedroom!
For an challenging work out in a small space we have combined exercises recommended by Steph of The Fit RV with a number of key exercise moves that you can do from anywhere. No large spaces or special equipment needed.
1. Live Long in Bed
This exercise strengthens the core muscles. It also improves flexibility and coordination.
- Begin by lying on your back on the bed with your knees bent, your feet flat, and one arm raised toward the ceiling.
- Roll to your side and up on your elbow.
- While keeping one hand raised toward the ceiling, push up onto your other hand.
- Rise to a lunge.
- Reverse the steps to return to the beginning position to complete one repetition.
- Repeat this move 5 times on your right side and then 5 on your left.
Note: Experts claim that the ability to rise from a prone position with ease is an indicative of a low mortality rate. In other words, doing this exercise may increase you life.
A staple in the Pilates repertoire, this move strengthens the abdominals, obliques, back, arms, and thighs making it a great exercise while traveling.
- Begin by lying face down with your hands on the floor palms down next to your chest on a solid surface like the floor beside the bed.
- Keeping your stomach muscles pulled in and your back tight, straighten your arms and pull up into a push-up position.
- Maintain this pose as long as you can keep your form tight. Lower slowly and rest there for a minute.
- Repeat this 10 times.
Note: Use a yoga mat or a folded blanket or towel to make this move more comfortable.
3. Leg Challenge in Bed
Work the quadriceps and improve balance with this fun exercise.
- Sit upright on your knees on the bed. With your arms out in front of you, slowly begin to lean backward.
- While leaning back and keeping your core tight, twist to the left. Then twist slowly to the right.
- Lean back farther. Touch your right foot with your right hand. Then touch the left foot with the left hand.
- Repeat the entire sequence 10 times.
Note: Do this very slowly with your arms fully extended to get the full effect. The slower you move, the harder you work.
4. Wall Squat
This move strengthens the gluteus maximus, the hamstrings, and the quadriceps.
- Stand with your back against the wall or a closed door. Keep your feet about shoulder width apart.
- Slowly slide your back down the wall until your knees are at a 90-degree angle.
- Hold there as long as you can maintain your form. Push your back into the wall and slide back up to the beginning position.
- Repeat 10 times.
Note: It is likely that each repetition will be shorter. If you are unable to do all 10 at a 90-degree angle, do the rest at about a 45-degree angle and work your way up.
5. The Bed Roll and Crunch
Tightening and toning the abdominal and oblique muscles, this is a great workout for the core.
- While lying on your back, bring your knees up so that your legs make a 90-degree angle. Raise your head and shoulders off the bed and round your spine. Tighten your abdominal muscles.
- Paying attention to form, slowly roll onto your side while extending your arms and legs. Tighten your entire body and hold yourself in that position before rolling back to your starting pose.
- Alternate sides with a crunch in between. Repeat 10 times.
Note: Form is extremely important with this move. If it seems too easy, check your form and tighten up more.
6. Toe Raises
Work your calves, arches, supporting muscles while improving your balance with this move.
- Stand upright with your feet about shoulder width apart.
- Raise your heels until you are standing on your tiptoes. Lower slightly without touching the floor and rise again then lower to the floor. This is one repetition.
- Do 10 repetitions of the full sequence.
Note: Stand near a wall. If you have difficulty with this move, place your hand lightly against the wall to aid with your balance.
7. The Bed Twist
This exercise focuses on the gluteus maximus, gluteus minimus, and hamstrings. It also increases balance and coordination.
- Begin on all fours.
- Reach your right hand back to touch the toe of your left foot while bringing that foot up to reach the hand around to meet the hand.
- Without putting the leg down, swing the left knee to the outside. Use your right hand again and try to reach around the front of your torso to touch the left knee.
- Alternate between reaching back to try to touch the opposite toe and reaching forward to touch your opposite knee.
- Repeat 10 times then switch to the other leg and hand.
Note: The key to this exercise is to make sure that you are meeting your leg with your hand from the opposite side of your body.
8. Squat and Reach
This is a great full-body exercise. It strengthens and tones while improving balance and stability.
- Begin in a standing position with your feet shoulder-width apart.
- Slowly squat until knees are at 45-degree angle making sure to keep knees behind the toes.
- Raise your arms overhead and rise back to standing position.
- Lower arms and repeat 10 times.
Note: Make sure to tighten backside and legs when rising.
9. Side Reaches in Bed
Work your core with this balance and stability exercise while traveling.
- Start by lying on the bed on one side, propped on your elbow.
- Allow your head and shoulder to rise off the bed as you crunch your oblique muscles binging your top elbow to your knee.
- Raise your hips balancing your weight on your elbow and knee. Reach your top arm over your head while extending your leg.
- Alternate crunching and extending.
- Repeat 10 time and then switch to your other side.
Note: When extending your top leg, straighten it a bit to the back to work the gluteus maximus and stretch the hip flexor.
10. Seated Twist in Bed
With this move, you work your core while stretching your back, making it a great exercise while traveling as it relieves tension from the drive.
- Start in a seated position with both legs stretched out in front of you.
- Bend your right knee while keeping your foot flat on the bed.
- Slowly twist to the right and brace your left elbow on the outside of your right knee.
- Return to start position. Bring your left knee in and twist to the left.
Note: Although this move can be done on the bed, many find the more stable surface of the floor to be more supportive.
As you can see, it doesn’t take a lot of space to get a pretty good workout. With a few accessories at most, you can exercise your entire body while on the road. These moves are also good for those people who prefer to stay in motels during business trips or when on vacation.
Please share this with any friends or family members who travel, or even those who are regularly in search of some new moves for their existing fitness routine. Help make the world a healthier place.