If you live in the city or in a rural area, you are likely to spend more time behind the wheel of a car than you’d like. Whether it's waiting in traffic, waiting for your kids, waiting in the drive through or wherever, or driving for Uber or Lyft, all that time can add up. Experts say all the waiting each year adds up to 10 days lost each year! All that time you could spend working out and getting fit.
But have no fear. You can "shift gears" (see what I did right there, LOL) to using that time in the car to actually getting fit.
Chest Boosters:
One of the best ways to work your pecs should be done sitting down. With this quick exercise, put your arms on your lap and interlace your fingers. Try to touch your elbows to one another, while keeping your shoulders back and your chest lifted. Squeeze and contract the chest. Hold the contraction for 8-10 seconds, breathing normally. Release and repeat 8 to 12 times or until muscle fatigue.
Flat Abs Car exercises:
working the core is a good area to focus on while you’re stuck in traffic or sitting at a light. "Place your hands against the roof or your car, push up with your arms and squeeze your abs at the same time," he says. "Hold for 10 seconds and release. Repeat as many times as possible. The dual action of pressing up with the arms and shoulders and squeezing the core creates a static hold that serves to strengthen the arms, shoulders, back, and core all at the same time." He suggests lifting one or both legs off the floor to engage your core even more.
Another great core exercise is to sit up tall in the seat of your car, making a straight line from your tailbone to the crown of your head. Draw belly button towards the spine before engaging abdominal muscles. Focus on the lower abdomen, just below the naval and above the pubic bone. Hold engaged muscles for fifteen seconds, working up to one minute. Perform 2-4 sets.
Better Butt Exercises:
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Tone your gluteus maximus using a similar technique as you did with the core. You can engage glutes while sitting tall in your car seat. Squeeze your butt cheek muscles for fifteen second, working up to one minute. Perform 2-4 sets.
Back exercises:
From a normal sitting position in the car, slowly roll your bottom (forward) away from the seat so as to form an arch in the small of your back. Hold for five seconds and slowly roll your back flat against the seat. Repeat this process two to five times as required. This helps to strengthen your back, especially if you are unable to sit for long periods due to backache or stiffness.
Adductors (Inner Thighs) Workout:
Position a tennis ball between your knees and give it a powerful squeeze with your inner thighs, holding a few seconds with each contraction. Complete two sets of 15 repetitions to start, working up to four sets over time.
