Movement

5 on-the-go strength training moves

Movement

5 on-the-go strength training moves

“When you’re on the go, you don’t have to sacrifice your strength or your health,” says Clinton Maclin, an exercise physiologist at Piedmont Atlanta Fitness Center. “These are great moves you can do anywhere at any time,” he says. Maclin demonstrates five strength training exercises you can do anywhere with no equipment.

So whether you are on vacation or a business trip, you can stay strong while you’re away from the gym. The Centers for Disease Control and Prevention (CDC) recommend completing a minimum of eight to 12 repetitions of each move one to two days a week.

As you feel stronger, you can add another set of reps.

1. Wall squats

  • Stand with your back against a wall and keep your feet shoulder-width apart.

  • Bring your arms straight in front of you, perpendicular to your body.

  • Bending your knees, lower your body like you are sitting in a chair.

  • Inhale on the way down and exhale on the way up.

  • Repeat until you’ve finished your desired amount of reps.

2. Wall pushups

  • Facing a wall, place your hands directly in front of you, shoulder-width apart. Your arms should be straight and your palms should be flat against the wall.

  • Slowly bending your elbows, bring your body forward, just like a regular push-up, using the wall as resistance.

  • Inhale on the way down and exhale on the way up.

  • Advanced: To make the push-up more challenging, try the traditional version on the floor.

3. Bridges

  • Lie on the floor and bend your knees, keeping your feet flat on the ground.

  • Rest your arms alongside your body.

  • Lift your lower body up using your glutes and your hips.

  • Lower down until you tap the floor and repeat.

4. Knee raises

  • Sit in a sturdy chair with your feet flat on the floor.

  • Keeping your legs bent, lift up one knee at a time, maintaining good posture and keeping your core muscles engaged.

  • Continue to alternate legs until you have completed your repetitions.

5. Hip abductions

  • Stand next to a sturdy chair and place your hand on the top of the chair back.

  • Keep your feet shoulder-width apart.

  • Lift the leg that is furthest from the chair out to the side to tone your outer leg.

  • Lower your leg and repeat until you have completed all of your reps. Repeat on the other leg.

“Remember, you should do each exercise a minimum of eight to 12 times, one to two days per week while you’re on the go to maintain your strength,” says Maclin.

Ready for more? Check out these on-the-go cardio moves and stretches.

Share your thoughts

Suggested Articles