WEIGHT LOSS EXERCISES

TRAVEL EXERCISES

Neck

Bend your head as far back as it will go and place your hands across your forehead. Slowly now, bring your head forward while resisting the movement with your hands. Vary this movement by bending your head to the right (laterally) and then to the left (laterally), again resisting with your hands. Repeat several times in each position of flexion.

Shoulders

To relieve tension in this muscle, simply rotate your shoulders forward, then backward, and then finally, shrug them upward toward your ears in an "I don't know" fashion. Repeat several times.

Biceps

Raise one arm at a time in front of you until the upper arm and elbow are in line with the shoulder joint. The forearm and upper arm should form a 90-degree angle. Now relax the hand and tense the bicep as hard as you can, making it appear very firm and hard. Relax and repeat for numerous repetitions. Do this exercise for each arm.

Forearms

Close your hands and make a fist. Flex your forearms in a gooseneck position, tense hard, and then suddenly open the fingers and hand and then close. Another option for this muscle group is to squeeze a tennis ball. Repeat until the muscles ache.

Back

A good back-stretching movement is to bring your upper torso down until your chest meets the top of your thighs. Hold for a 2-second count, then return to the start position.

Chest

With your hands grasping an imaginary rope just above your head, pull downward, tensing the chest muscles while doing so. Keep the hands close together and pull all the way down to the front of the thighs while keeping the body upright.

Abdominals

For this muscle group, you can perform abdominal suctions. Begin by exhaling all of the air out of your lungs. Now, instead of inhaling more air, simply pull your stomach as high into your rib cage or chest cavity area as possible. Hold for a brief second and relax. Do as many repetitions as you can (without breathing) until your muscles fairly ache. Visualize, if you will, trying to get your abdominal muscles to touch your backbone. For best results, do this movement prior to eating a meal on the plane or an hour or so afterwards.

Thighs

A very good exercise for toning the inner (adductors) thighs is to make a fist with each hand and place them between the knees and squeeze isometrically for all you are worth for 5 seconds and release. Another option is to use the tennis ball mentioned in the forearm exercise segment.

Calves and Foot

To get some needed exercise for the front of the lower leg, place your heels on the edge of your briefcase (with the front of your feet hanging in space so to speak) and raise the front of your feet toward the shins. Do quite a few reps in a rapid manner again until the shin muscles ache. After that, place your toes on the edge of the briefcase (this time with your heels hanging in space) and thrust your heels upward as high as possible until you feel a maximum contraction in the calf. Hold the contraction tightly for a 2-second count and then lower the heels as far down below the edge of the briefcase as possible.

Combination of Shoulders, Arms and Waist

Stretch your arms high overhead, then bend slowly at the waist from side-to-side like a musician's metronome. An advanced step to this exercise is to put your hands over your head and grasp your elbows with the opposite hand. Bring the chin into the hollow of your neck, and while keeping your body centered, gently stretch to the right and left.

Optional Arm Stretch

Put both of your hands on the seatback directly in front of you (with your arms fully extended) and push isometrically for 5 seconds and release. Ideally, this exercise can only be done if the seat in front of you is vacant.

Comments

You must decide the number of consecutive reps, isometric holds, etc., you do for each movement described. You might do 25, 30, to 50 repetitions at 45-minute intervals during the flight. Progress from one muscle group in the order that they are listed rapidly. These exercises will improve your muscle tone and give you a wonderful feeling of fitness.

Once you begin to think in terms of in-flight exercise suggestions, with a little ingenuity you'll find an amazing variety of exercises available to use in your personal program of exercise. Give the system of in-flight exercise techniques a trial run. It has great possibilities from which all of us can benefit. No more looking like you were weaned on a dill pickle or death eating crackers when you depart from the plane.

WEIGHT LOSS PROGRAMS SHOPPING