Waking early hours or rushing to the gym after work for your everyday fitness regime is now a part of all our lives! And agree or not, it has become an integrated part of our life which we all enjoy! But, what happens when we are on a business trip or a vacation? Does that mean you get to skip your workout schedules? Hell no!! You don’t really need a gym to stay fit and here are 10 exercises by Fitness Queen Sucheta Pal that you can enjoy in your cozy hotel rooms!
1. V-hold with a water bottle side-twist:
First, lie down on your back, and then place both hands under your butt. Once in position, lift your back several inches off the ground. At the same time, raise your legs to the same height. Be sure your legs are completely straight as you lift. Next, crunch your abs tightly and with the water bottle in hand twist the torso side to side for 15 to 30 seconds. Be sure to exhale as you crunch the abs. This exercise can also be performed using various time intervals.
2. Bed side tricep-dip
Stand close to the bedside so that the bed is perpendicular to your body and while looking away from it, hold on to the bed on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position. Now slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Use your triceps to bring your torso up again, lift yourself back to the starting position. Repeat 10 times.
Image Source: Livestrong.com
3. Bed crunch
Lie flat on your back with your feet locked under the side of the bed with your knees bent at a 90-degreeangle. Now place your hands lightly on either side of your head keeping your elbows in. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominal muscles hard and keep the contraction for a second and begin to come down slowly again to the starting position as you inhale. Repeat 20 times.
4. Chair push-ups
Place one palm on the center of the chair top and the other palm on the center of the edge of the seat.
Make sure that your both feet are extended out and you’re in a slant plank position with weight centered over the chair.Lower yourself downward until your chest almost touches the seat as you inhale.Now breathe out and press your upper body back up to the starting position while squeezing your chest. After a brief pause you can begin to lower yourself downward again for at least 15 times.
5. One-arm cabin bag press
Place the right leg on top of the end of the low telephone table bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the table for support. Use the left hand to pick up the cabin-bag on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Concentrate on squeezing the back muscles. Repeat 8 times and switch sides and repeat again with the other arm.
6. Pillow ground and pound
A term used to describe a fighting style or technique. To take one’s opponent to the ground, establish a dominant position. In this case your hotel pillows. Maintain top position and then reign down punches, elbows and forearm strikes to the downed pillow.
7. Towel mountain climbers
Set up for this exercise by getting on your hands and knees with hands slightly in front of your shoulders. Bring your left foot forward and place it on a small towel on the floor under your chest. Extend your right foot behind you, toes on another small towel. This is your starting position. Keep hands on the ground as you push out your left foot behind you as you simultaneously bring in your right foot in Continue sliding back and forth between each leg for 10 to 12 times.
8. Towel bridge
Lie face up with knees bent and a small towel under each heel. Keep arms down to your sides, palms facing up. Slowly lift hips and legs a few inches off the floor while pressing heels into towels. Slide feet out in front of you and then slide them back toward your hips, keeping hips up. Repeat 20 times
Image Source: Pinterest.com
9. Water jog
Get into the pool and instead of your usual jog let the buoyancy of water push you to your limits as you try to run through it
10. Stair skating
Place your left foot on the far-left end of the second step. Follow with your right leg, bringing it to the far-right end of the fourth step. Continue climbing, taking the stairs two at a time with wide steps while keeping your head up. To boost the calorie burn, swing your arms and engage your abdominals as you go. After reaching the top, walk back down. Do one more.
Image Source: Huffington Post