Shades? Check. Sunscreen? Check. Overball? You betchya. Whether you’re bound for the beach or headed to the hills this summer season, pack these must-have, TSA-approved travel companions and follow these tips for easy on-the-go workouts. Check out the accompanying videos for helpful visuals!
PROP # 1: Overball
Why we love to travel with it: Completely deflatable and easy to pack — simply re-inflate with a portable plastic straw.
Exercise: TOE TAPS (and more!)
Set Up:
- Lie on your back, with knees bent
- Place a partially-inflated overball under the sacrum. Test the position by lifting your legs, one at a time; you should be able balance on the ball without your back extending.
Move:
- To begin, lift both legs into table-top position (90 degrees at hip and knees).
- Alternate tapping your toes while stabilizing your pelvis in a a slightly tucked position.
Modify/Advanced Variations:
- Lower both feet at the same time
- Bend and straighten both legs at a 45 degree diagonal
- Scissor the legs
- Perform small leg circles with knees bent or straight
Tip:
- Move slowly and exhale deeply while you are lowering or moving your legs to emphasize your abdominal connection.
PROP # 2: Thera-Band
Why we love to travel with it: It folds up and easily fits in any size suitcase or beach bag.
Exercises: CLAMSHELL (and more!)
Set Up:
- Lie on your side with knees bent
- Wrap the band around your thighs (just above your knees) and tie the band in a knot so that you feel some (but not too much) resistance when you separate your legs.
Move:
- Inhale to prepare.
- Exhale and, keeping heels together, open your top leg, laterally rotating your thigh to point your knee towards the ceiling
- Inhale to return
- Repeat 6-8 times
Modify/Advanced Variations:
- Lift the top thigh and heel
- Straighten both legs and lift top leg
- Straighten both legs and lift both legs
- Straighten both legs, lift top leg, and alternate circling the leg in different directions
BICEP CURL
Set Up:
- Stand on the middle of the thera-band, feet hip distance apart
- Grab the ends of the thera-band in each hand and thread the band through the heel of your hand first.
- Open your shoulders, spread your collarbones wide, and drop your shoulder blades down your back.
Move:
- Inhale to prepare.
- Exhale, engage your abdominals and bend your elbow.
- Inhale and resist the band as you slowly straighten your elbow.
- Repeat 6-8 times.
Modify/Advanced Variations:
- Perform 8 bicep curls with palms facing each other.
- Perform 8 bicep curls with palms facing up.
Tip:
- Note your pelvic position and make it as neutral as possible; watch that you don’t posteriorly tilt your pelvis and round your lower back, or anteriorly tilt your pelvis and arch your lower back.
TRICEP EXTENSION
Set Up:
- Same as bicep curls, except change your grip and thread the band through the crease between your thumb and index finger first.
- Step your right foot back into a lunge position and keep your left foot on the band.
- Align your body in one straight line from your head to your hips to your heels.
Move:
- Inhale to prepare.
- Exhale, engage your abdominals and extend your elbow.
- Inhale and resist the band as you slowly flex your elbow.
- Repeat 6 times and switch legs.
Tip:
- Keep your elbow still in space while you flex and extend it.
PROP # 3: Yo’self
Why we love to travel with it: Can’t leave home without it!
EXERCISE: Hovering Quadruped
Set Up:
- Get on hands and knees, aligning shoulders over wrists and hips over hands.
- Knees hip distance apart, keep hands shoulder-width apart.
- Tuck your toes under.
Move:
- Inhale to prepare
- Exhale, engage your abdominals, and press into the floor to hover knees off of the ground for 2-3 counts.
- Inhale and slowly return.
- Repeat 6-8 times.
Modify/Advanced Variations:
- Come into a full push up position, either on your hands, or supported on elbows
Tip:
- Don’t wing it! Make sure your scapula are stabilized on your back by engaging your serratus anterior. To do this, press into the floor with your hands and imagine puffing air into your mid-back/bra-line (without rounding your upper spine)
**Vacation safely**
- If you feel discomfort in your lower back during any exercise, modify with a slight pelvic tuck or lighten the resistance (either by choosing a lighter band, or lessening your lever; for example, if both feet are lifted off of the ground when lying on your back, either bend your knees, or place one foot on the floor.).
- Incorporate 8-10 reps with each exercise.
- Ask your instructor to go through these exercises with you before you depart.
- If it hurts, stop. Better safe than sorry!
