The Best Years in Life

Articles by natural health author Sarka-Jonae Miller

 

Home  Article Directory  Health News/Information   Healthy Recipes  Podcasts   Natural Remedies  Beating/Avoiding Cancer  Natural Living  Anti-Aging/Longevity  Pets/Animals  Humor  Inspiration  The TBYIL Complete Supplement & Health Catalog   Contact Us
Share

 

Travel-inspired Core Workout for the Abs and Back

by Sárka-Jonae Miller
See more articles by Sárka-Jonae Miller

(The Best Years in Life) For people who travel frequently for work or for some other reason have to find creative ways to exercise. Considering how much it costs to bring heavy luggage on a plane, traveling with a set of dumbbells isn't the answer. Fortunately, there are several exercises you can do to keep your core muscles strong using only your luggage or your bodyweight.

Human Suitcases

When it comes to fitting as many possible items into one piece of luggage nothing beats the large folding suitcase. And when it comes to getting an effective ab workout, few exercises compare to the suitcases exercse, which mimicks the folding and unfolding action of a suitcase.

Start sitting on floor with your knees bent and pulled up against your chest. Lift your feet off the floor and extend your arms straight in front of you, balancing on your tailbone and buttocks.This is the “closed” position. Lean backwards and straighten your legs outward but do not touch the ground. The stronger your abs, the farther back you can lean. This is the “open” position. Return to the closed position to complete one repetition. Work up to three sets of 15 to 20.

 

Laptop Side Bends

A laptop bag or a large purse is not only an awesome travel companion because it doesn't count as your carry-on luggage but also because it's small enough to be used in lieu of dumbbells for a popular exercise known as side bends. This exercise works the obliques, the X-shaped muscles on the sides of the abdomen.

Stand up straight holding your laptop bag in your right hand. Your left arm can rest against your side or you can put your hand on your hip. Bend sideaways to the right, causing the bag to lower toward the floor. If using a carry-on bag, you may need to stand on a block or a step to give you some extra height. Then, stand back up straight. Do not use your arm to lift the bag, only to keep it at your side. This is one rep. Do 10 on each side. Work up to three sets.

Almost Supermans

If you could fly like Superman you'd save a lot on airfare. Although it is unlikely you'll wake up with super powers, you can do the superman exercise to build a super strong back. Strengthen your back and ab muscles could make traveling more comfortable and reduces the chances of injury, something that is more likely to happen when swinging suitcases into an overhead compartment on a regular basis when you don't work out.

To do the superman exercise, lie face down with your arms straight out in front of you. Then, raise your legs off the floor as you also lift your arms and chest. Only your lower abdomen and thighs should touch the floor. Lower back to the floor to complete a rep. Start with only a few reps if you haven't done lower back exercises before and see how you feel the next day before increasing the number. Work up to 2 to 3 sets of 12 reps.

Your core muscles work almost all day. When you stand up, sit down, twist your waist, bend forward, and basically do any sort of unsupported movement your core muscles help keep you balanced and upright. All of these same movements can become uncomfortable or painful if you have weak muscles and sustain an injury. No one likes traveling with an injury, so do yourself a favor and try this routine twice a week for a few weeks. When it feels a little easier, try three days a week.

See also:

Simple Exercises to Strengthen and Shape Your Derrière

Exercises for Sexy, Sculpted Calves

Walk Away a Pound a Week

References:

http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-side-bend
http://www.popsugar.com/fitness/How-Do-Superman-Exercise-1110085

 

About the Author

Sárka-Jonae Miller is a health and fitness expert. She began working in the fitness industry in 2000 while pursuing a BS in journalism at Syracuse University. She became certified as a personal fitness trainer and group exercise instructor in 2003. She has also received training in massage therapy. Sárka also writes fiction. She is the author of the chick lit novel, Between Boyfriends. Get more health and wellness tips on Sárka's Natural Healing Tips blog or join her on Facebook and Twitter.

Sarka-Jonae Miller's "Between Boyfriends eBook"
When "the one" breaks her heart, Jan vows to change.  Read the book
Hollywood & Vine magazine says "presents a unique twist on the chick-lit genre."
Click on the image above for more details.

     

Your website hosts Tony Isaacs and Luella May

Click here to visit our CureZone Health Forum: Ask Tony Isaacs: Featuring Luella May – Natural Health, Cancer, Longevity and Home & Herbal Remedies.

         

Misty, My Buddy, Little Rascal & Lady the "found dogs" - Official Mascots of The Best Years in Life

   

Mountain Rose Herbs. A Herbs, Health & Harmony Com   

For the best in health information, subscribe to The Best Years in Life Newsletter featuring articles by Tony M. Isaacs

Subscribe to The Best Years in Lifeand The Oleandersoup Forum - Free Subscription
Powered by health.groups.yahoo.com

intraMAX

intraMAX™

100% Organic MicroComplexed™ IntraCELL™ Level IV Technology ~ 415 Nutrients All-In-One, Perfect Whole Foods & Phyto Nutrition ~ Super Energizing ~ All Natural DefenseThe Most Scientifically Advanced, Clinically Proven, Health Promoting Organic Nutritional Supplement Available Today!

Apricot Kernels

You have probably heard about the wonders of Vitamin B17, aka Laetrile. We have found a great source to recommend to everyone!

The Krill Miracle™

The Krill Miracle™

Concentrated Omega 3, 6 & 9, Many Times More Powerful than Fish Oil

Available Now!
Click on the image for more information

Sutherlandia OPC

The ultimate immune booster and modulator from South Africa

Cell Forte Max3

Triple-strength Cell Forte MAX3 features an exclusive combination essential for regulating healthy cell development and delivering life-changing results. Cell Fort? dramatically increases natural killer-cell activity and boosts the cells' defenses.

The Best Colloidal Silver on the Planet!

If you would like to donate to help us keep this web site active and growing, click on the button above.   Much thanks! - Tony & Luella

 

The Best Years in Life
P O Box 121 Cooper TX  75432  Phone: 903-886-2436  Fax: 801-926-4273  Email: Dquixote1217[at]gmail.com- (replace [at] with @)

Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.