We’ve all been there. Whether waiting in the parking lot while our partner runs into the store or waiting in the carpool line to pick up the kids after school, we spend a lot of time waiting around in cars.
All that time spent waiting around could be spent doing something—anything—productive. Yes, there are podcasts, audiobooks, and even people watching to occupy the downtime we spend in cars, but have you ever considered exercise?
It may sound crazy, but there are actually several ways to get a good workout in while waiting in your car. Please note, that these exercises are only intended for people waiting in parked cars or for passengers who aren’t driving!
Intrigued? Let me share some isometric exercises you can do while sitting in a (parked) car.
What are Isometric Exercises?
Isometric exercises involve the tightening of muscles without moving the joint. Isometric exercises are performed in one position and are held for a duration of time. Examples of full-body isometric exercises include planks and wall sits. However, any muscle group can be trained with isometric exercises.
What Tools Do You Need For In-Car Isometric Exercises?
It’s possible to do isometric exercises with nothing but your body. But some essential, easy-to-find tools can help maximize your in-car isometric exercise program.
Tennis Ball:
You can use the tennis ball as a grip or focal point when performing exercises with your arms or legs. Many of the following exercises involve placing the tennis ball between your thighs or grasping it with both hands.
Anything small and roundish will do. However, tennis balls are relatively ubiquitous, so we have chosen them for this article. The idea is to use an item that gives you a focal point for holding a particular isometric position.
Old T-Shirt, Towel, or Rag:
An old t-shirt or rag comes in handy when you want to put two opposing limbs to work against one another. Some of the following exercises will involve holding the t-shirt or rag under tension between two limbs.
Exercises You Can Do In a (Parked) Car
Remember—don’t attempt these exercises while driving!
Working Your Inner Thighs
For this exercise, you’ll need a tennis ball. Place the tennis ball between your knees and squeeze your thighs together for periods of fifteen seconds. Do this for a minimum of three sets.
Chest Workout in the Car
Take the tennis ball and grip it with both hands, interlocking your fingers. Extend your arms out, straight and pointing towards the windshield. Activate your chest and squeeze your arms together, focusing on the tennis ball. Hold this for fifteen seconds. Try this for three sets minimum.
Working Your Forearms in the Car
Grip the tennis ball in one hand, palm up. Squeeze the tennis ball as hard as you can for a total of fifteen seconds, then relax. Switch arms and repeat this process for a minimum of three sets.
Calves Workout in the Car
Put the tennis ball under the ball of your left foot. Drop your heel to the car’s floor, and then raise your heel as high as you can. Do this for ten reps and then switch to the other foot. Repeat this for at least three sets.
Work Your Glutes in the Car
You don’t need the tennis ball for this exercise. Simply squeeze your glutes and hold for fifteen seconds. Repeat this three times.
Using the T-Shirt or Rag
For these exercises, you have to be ok with potentially destroying the old T-Shirt, towel, or cloth—that’s why it’s best if they are old and worn. The idea is to put the fabric under tension by gripping each end and pulling.
Try doing so with arms outstretched in front of you. Alternatively, try with your hands above your head or behind your head. Adjust your seat to find a comfortable position. Hold this isometric exercise for fifteen seconds and then relax. Repeat this for three sets.
Now You Have No Excuse Not To Get a Good Workout In!
With isometric exercises, you can take advantage of downtime in the car and get a workout in while waiting in line, waiting to pick up the kids, or if you are stuck in bumper-to-bumper traffic.
*Please note, that these exercises are only intended for people waiting in parked cars or for passengers who aren’t driving! We don’t want you calling a car accident attorney because you were trying to burn some calories.
