If you belong to the category of those who work out intensively and want to stay in shape even on vacation, then you are reading the right article! Vacations may be marked by resting and relaxation, but certainly sometime can also be spent on exercises that will stimulate the muscles of your entire body. Exercising on vacation isn’t as difficult as you think!
Without having to devote many hours to exercise, the following exercises can be done easily and everywhere, providing well-being and muscle stimulation throughout the body. You will surely wonder what equipment you should carry with you or whether you need to book a hotel that has a gym. The truth is that you don’t need to worry about any of these 2!
Physical Education gymnast, personal trainer and pilates instructor Staroula Ravani emphasizes that a rubber band or your body weight and a little space in your room, in a garden or even on the beach are enough to carry out a super effective fitness program on your vacation, with just 3 exercises.
Remember that you have : 3 exercises – 3 sets of 15 repeats – 30 seconds brake inbetween sets.
#1 exercise
Plank M.C: The famous plank. Stay in this position and alternately pull your legs towards your chest. Keep pelvis stable, palms aligned at shoulder height, stay in this position for 30 seconds and then move on to the next exercise.
#2 exercise
Deadrow: The so-called rowing. You will need a band for this one. Sit on ground with your legs stretched out in front. Pass the band under the arch of your feet and with your hands close to the ribs, pull back.
#3 exercise
Side steps: The famous sideways steps. Place the band above the knees, or low on the ankles, and take side steps with a firm gap between the legs. It is important to feel constant resistance. Perform 15 reps on one side and 15 reps on the other.
If you still want to include exercises for your glutes, you can add 3 more exercises to your vacation fitness plan. For these exercises you will again need a rubber band, performing 3 sets of 15 repetitions.
#4 exercise
Seats with a rubber band: Place the rubber band on the knees and do the well-known squats. Keep the feet apart at the opening of the pelvis, with the tips of the soles facing slightly outwards. If the level of exercise strains you, place the band under the knees, thus making the movement easier.
#5 exercise
Standing band abductions: Place the band above the knees. With one leg steady and slightly bent, step the other leg out with a side-to-side motion. If you want to increase the difficulty of the exercise, keep the leg in the air and perform the exercise or keep the leg in the air and do small circles (8 small circles in front and 8 back).
#6 exercise
Rubber Bridges: Lie on your back and place in an imaginary straight foot, knee, pelvis and shoulder. Keep ribs in, activate abs and glutes. If you want to increase the difficulty, put the rubber band on the sole of one leg and hold it in the air (same hand-same leg). Perform repetitions with one foot on the ground and the other in the air, having a continuous resistance.
Don’t forget that running, swimming, walking, and racquet on the beach are great options to stay in shape on your vacation! Don’t underestimate them or skip them.
Stay in shape, even on your vacation!
Read also: 6 factors that affect your clothing during travels
