Pilates on the Road—Easy Exercises to Do While Traveling
It’s hard enough to find time during a busy day to carve out and maintain space for fitness. When you add travel to this mix, it may seem impossible. Plus, travel comes with its own set of stressors—delayed flights, timezone changes and prolonged sedentary spells. Luckily, Pilates is a versatile and effective workout that you can do anywhere. Below are a few Pilates exercises that do not require equipment or much space and can be done in a hotel room or an Airbnb to help you get a workout in. Plus these exercises can help you unwind after a long flight or car ride, when your whole body feels stiff and sore from the journey.
1. The Roll-Up
Targets Core, Spine, and Flexibility
The Roll-Up is a great exercise to strengthen your abs while giving your spine a nice stretch.
How to do it:
Start by lying flat on your back with your legs extended straight in front of you and arms reaching overhead.
Inhale deeply, and as you exhale, engage your core and slowly roll your spine up one vertebra at a time, reaching for your toes.
Pause at the top, then slowly lower your spine back to the ground, one vertebra at a time, with control.
Repeat 8-10 times.
2. The Saw
Targets Core, Obliques, and Hamstrings
The Saw is a wonderful way to target your core while also improving your flexibility. It’s an ideal move if you want to work on both strength and mobility.
How to do it:
Sit up tall with your legs extended wider than your hips and arms extended to the sides, palms facing down.
Inhale and twist your torso to one side, then exhale as you "saw" off the opposite pinky toe with your pinky finger, reaching for it with a deep twist.
Inhale to return to center, and then exhale to twist to the other side.
Repeat 5-6 times per side.
3. Leg Circles
Targets Hip flexors, Legs, and Core
Leg Circles are an excellent move for working the hips, strengthening the core, and improving stability.
How to do it:
Lie flat on your back with one leg extended straight up toward the ceiling and the other leg flat on the floor.
Inhale as you make small circles with the raised leg, keeping your pelvis stable and your core engaged.
After 8-10 circles in one direction, reverse the circles for another 8-10 reps.
Repeat on the other leg.
4. The Plank
Targets Core, Arms, and Shoulders
The Plank is a classic Pilates move that engages your entire body. It’s simple, effective, and doesn’t require much space.
How to do it:
Start on your hands and toes, keeping your body in a straight line from your head to your heels.
Keep your hands directly under your shoulders, engage your core, and hold the position.
Focus on keeping your back flat and not letting your hips drop.
Hold for 20-30 seconds (or longer as you build strength).
5. Single-Leg Stretch
Targets Core and Legs
The Single-Leg Stretch is a fantastic move to engage your abs and legs.
How to do it:
Lie on your back with your knees pulled into your chest and head and shoulders lifted off the mat (or floor).
Extend one leg out long, keeping it hovering just above the floor while holding onto the opposite knee.
As you exhale, switch legs, pulling one knee in while extending the other leg.
Repeat this 10-12 times on each side.
6. Side Leg Lifts
Targets Outer Thighs, Hips, and Core
Side Leg Lifts are great for working your outer thighs and hips while engaging your core for stability.
How to do it:
Lie on your side with your body in a straight line. Rest your head on your arm or a pillow for support.
Keep your bottom leg bent and your top leg straight. Slowly lift your top leg upward, keeping your hips stacked and your torso stable.
Lower the leg back down without letting it touch the other leg, and repeat 10-15 times before switching sides.
7. Bridge
Targets Glutes, Hamstrings, and Lower Back
The Bridge is a great exercise to strengthen your glutes and hamstrings, while also giving your lower back a nice stretch.
How to do it:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Press into your heels, engage your glutes, and lift your hips toward the ceiling, forming a straight line from your shoulders to your knees.
Lower back down with control.
Repeat 10-15 times.
Tips for Staying Consistent While Traveling:
Create a routine: Whether it's morning or evening, set aside a few minutes each day to get in your Pilates practice. A consistent routine, even if short, will keep you feeling energized and strong.
Find a quiet space: Look for areas where you can focus, like a hotel room, balcony, or a quiet corner of a park.
Use a travel mat or towel: If you have space in your luggage, bring along a thin travel yoga mat, or just use a towel to add some comfort during your exercises.
With just a little bit of space and your own body weight, you can perform these simple moves wherever you go. Next time you're traveling, don't let fitness fall out of your daily routine—try these Pilates moves and keep your body strong and energized.