No ho­tel gym? A chair and towel will do.

The Washington Post Sunday - - F5 -

Just be­cause your ho­tel lacks a fit­ness cen­ter, that doesn’t give you a pass to skip your work­out and sit like a bed potato in front of the TV. You can work up a good sweat in the pri­vacy of your guest room, us­ing the sim­plest of props, such as the floor, a chair and a towel as a sub­sti­tute mat. We asked fit­ness ex­pert Denise Austin for some ex­er­cises that trav­el­ers can per­form in their rooms. For other moves, check her Web site, www.deniseaustin. or down­load her free app of on-the-road ex­er­cises. Stand­ing calf stretch

Place one foot in front of the other. Bend your front knee and rest your hands on your thigh. Keep your back heel flat on the floor. Hold for 10 to 15 sec­onds. Butt blaster

Get on all fours, with your hands un­der your shoul­ders and your knees un­der your hips. Lift your right knee and press your heel up­ward un­til your right thigh is par­al­lel to the floor. Press the heel up to­ward the ceil­ing as you squeeze your but­tocks, keep­ing the knee bent. In­hale as you lower the knee. Re­peat; then switch sides. Tri­ceps chair dip on one leg

Sit on the edge of a chair. Place your palms on the front edge of the chair on ei­ther side of your be­hind. Press into your hands to lift your but­tocks and move them for­ward off the chair. Your knees should be bent 90 de­grees. Lift and ex­tend your right leg so that your right thigh and calf are par­al­lel to the floor. In­hale and slowly bend your el­bows back as you lower your but­tocks to­ward the floor. Once your el­bows are bent be­tween 60 and 90 de­grees, ex­hale and press back up. Re­peat with the other leg. In­ner thigh toner

Lie on your left side with both legs ex­tended. Align your left side with the edge of the mat so that your shoul­ders, back and but­tocks are par­al­lel with the mat’s edge. Bring your legs for­ward 45 de­grees in front of your body, keep­ing your but­tocks, hips, back and shoul­ders aligned with the mat’s edge. Prop your head on your left hand, sup­port­ing your head just be­hind your left ear. Place your right palm on the mat in front of your ab­domen for sup­port. Bend your right leg and place your right foot on the mat just be­hind your left knee. Ex­hale and lift your left leg, keep­ing your left foot flexed and feel­ing the move­ment in your left in­ner thigh. In­hale and lower. Point your toes and re­peat. Switch sides. Be­gin­ner pushup

Kneel on the floor, with your hands out in front of you. Keep your back straight, your abs tight and your head in a neu­tral po­si­tion. Slowly bend your el­bows and lower your chest to­ward the floor. Straighten your el­bows and re­turn to the start­ing po­si­tion. Back ex­ten­sion

Lie on your stom­ach with your legs ex­tended be­hind you, your arms at your sides and your head turned to one side. Clasp your hands be­hind your back and bring your head in align­ment by look­ing at the floor and elon­gat­ing your neck. In­hale to pre­pare, and as you ex­hale, reach your arms up and out as your lift your torso off the ground. Pull your navel to­ward your spine, and keep your feet and legs on the floor. Hold mo­men­tar­ily and re­lease back to the start­ing po­si­tion, with your head fac­ing the other di­rec­tion. Be­gin­ner bi­cy­cle

Lie on your back with your knees bent above your hips and your feet lifted so that your shins are par­al­lel to the floor. Press your navel to­ward your spine. Place your hands be­hind your head and rest your head in your hands, keep­ing your neck and shoul­ders re­laxed. Ex­hale as you bring your right knee in to­ward your chest and ro­tate your left el­bow to­ward your knee. At the same time as you re­turn your right leg to the start­ing po­si­tion, bring your left leg to your chest and ro­tate your right el­bow to­ward your knee. Con­tinue to al­ter­nate your legs back and forth, sim­u­lat­ing rid­ing a bi­cy­cle. Child’s pose

Get on all fours, with your knees un­der your hips and your hands flat on the mat un­der your shoul­ders. Pull your tummy to­ward your spine as you bring your but­tocks back to­ward your heels. Once your but­tocks rest against your heels, bend for­ward with a long spine, low­er­ing your fore­head to the mat and your torso to your thighs. Slide your arms along the floor and bring them be­hind your body, palms fac­ing the ceil­ing. Take three to five deep breaths as you re­lax.

HIL­MAR MEYER-BOSSE

Denise Austin demon­strates a stand­ing calf stretch, top, a be­gin­ner pushup, mid­dle, and a tri­ceps chair dip, bot­tom.

Newspapers in English

Newspapers from USA

© PressReader. All rights reserved.