Stay fit when you’re traveling with these beyogalates 7 resistance band exercises…Travel strong!

As a physiotherapist and exercise enthusiast I understand the challenges travel can have when trying to maintain a healthy routine.. Want to stay fit and strong when you’re travelling but may not have access to yoga studio or gym?? There are a few hacks and some exercises to enhance strength, flexibility , balance and overall fitness that can be done in any location or when on the move…

Theraband workout

Theraband exercises are undertaken using elastic resistance bands to strengthen muscles , engage core and improve flexibility. They are easy to pack so they offer a convenient and portable workout option suitable in any location! A fabulous go to for your daily workout when travelling. Thera bands combined body weight training provides an effective workout without as need for a gym free weights. Remember to start with an appropriate resistance band that allows you to perform the movements with technique.

Crab walks with band on knees:

Crab walk is an excellent exercise that can be done anywhere. It enhances leg and butt strength and balance. Against resistance. The theraband placement is important. It must be positioned just above the knee joint line on lower thigh, or alternatively on lower shin/ ankles. Not over the kneecap.

Step1. With a resistance band looped around your ankles (or just above your knees), begin by planting both feet on the floor hip-width apart making sure that your knees are in line with your toes. Looking forward with a straight spins, stick butt out slightly to create a bend at both the hips and knees, ( remember to keep knees over toes)
This is your starting position.

Step 2. Inhale. Exhale and draw your pubic bone to your belly button ( posterior pelvic tilt) (engage pelvic floor). Maintain this squat position and begin to sidestep….step your left foot outwards so that your feet are slightly further than shoulder-width apart.

Inhale. Then step your right foot inwards to return to the starting position.
Continue 15 steps to the left
Repeat this sequence leading with the right foot to sidestep to the right.

Standing leg abduction

This is a fabulous do anywhere exercise to strengthen butt, core and balance. It also prevents injury and enhances body awareness
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Step 1. Attach band to a secure post
Step 2. Attach other end of band above ankle that is furthered from the post
Step 3. To start the exercise, stand tall and bring your banded leg toward the center of your body, feeling a good contraction in your inner thigh, the adductors
Step 4. Begin to pull your leg to the side while resisting the movement. . ( the further away you stand from the post the greater the resistance)
Step 5 Slowly release your leg back to the side, with control. ( don’t let it ‘ ping’ back in.
Repeat 15 times on each side
Note. This works the butt on both sides but particularly the leg you’re standing on!

Bicep curl with band

Step 1: begin by stepping on the thera band with feet shoulder width apart.
Step 2: Keeping your elbows pinned to your sides, curl your hands up towards shoulders and hold for 2 seconds.
Step 3: Slowly lower down to return to the starting position.
Repeat x15
To progress these do each arm seperately

Standing row

Great for back, shoulder and core this row exercise targets your lats and rhomboids, as well as your middle and lower trapezius.
Gently squeeze both shoulder blades together as perform the rowing exercise Avoid hunching your shoulders and keep your neck relaxed.
Anchor the resistance band around a doorknob or secure object.
Grasp a handle in each hand, keeping your forearms parallel to the floor.
Bend your elbows to move your arms straight back to the sides of your ribs. Take care not to arch your back or thrust your ribs forward.
Slowly return to the starting position.

Birddog with band

This modification of birding in four point kneeling is a total body exercise enhancing strength and stability of core , back, shoulders and butt
Step1. Wrap a resistance band around your feet and hold the ends of the band in your hands.
Step2. Engage your core and pull through the band with hand and foot to lift your right arm and left leg off the ground at the same time, keeping your hips level and core engaged. Hold for 5 seconds
Repeat 15 each side

Reverse fly

This exercise strengthens your shoulders, upper back, and upper arms. It assists in maintaining good posture and is beneficial for people who do a lot of sitting, and forward-bending.,
Stand on the middle of the band.
Cross the ends to opposite hands, so the band crosses in front of your lower legs.
Hinge at your hips as you bend forward slightly, keep your spine long and neutral, and core engaged. Remember to sustain a slight bend in your knees throughout the movement.
Pull the band upward and out to the sides until your hands are at chest height or higher.
Draw your shoulder blades together.
Hold this position for a 5 seconds.
Exhale and release slowly to return to the starting position.

Repeat 15 times

 

Supine bridge with resistance band

This exercise gently works the back into extension and can be a great relief after long periods of sitting
This works to engage and strengthen your glutes (your butt), hamstrings (the back of your thighs), lower abdominals (a group muscles called the transverse abdominals) and pelvic floor !

Begin by • laying on your back with your knees bent and feet flat on the floor.
Place theraband tied around your knees and gently pull both knees out against the band so that your knees are aligned with your middle toe. Maintain this tension throughout the whole exercise.
Keep chin tucked in gently and neck relaxed
Activate your core squeeze your butt muscles together keeping feet flat . Begin to press through your heels to lift your hips off the ground while keeping the back of your legs relaxed.
Ensure the theraband is wrapped just above your knees. Rotate your knees out slightly from your second and third toes. To maintain resistance against the theraband. Hold steadily for 10 secs each time.
Lower yourself back to the floor trying to control the movement.
Repeat x15

Now you have the tools to do a Resistance Band full-body workout when traveling anywhere in the world and at any time! Remember to pack a resistance band on your next trip. this will help you keep your workouts super consistent when you are away from home
Let me know how you go!