When looking for Isometric exercises to do in the car most people think that they really don’t have many tools to use to assist their workout. However, you do have one amazing tool, and it can be used to really increase the intensity of your workout. What tool? The steering wheel!
Let’s start with some more basic exercises that involve gripping, flexing, and pulling at the steering wheel. Now remember, safety is our first concern. So, make sure that you have adequate focus on the road, and can pull off these basic moves while moving comfortably with the flow of traffic.
1. Ten and Two – This one is all about tension and control! Begin by placing your hands at 10 and 2 on the steering wheel. Now, begin pressing inward with your arms and hands. Keep the tension away from your neck and instead allow your chest muscles to flex during the exercise. Hold this position for 15 seconds and repeat. Now, this exercise can be modified as well. Start at 10 and 2 on the wheel, and move to different positions to work different muscle groups!
2. Oblique Twists – This one is tricky. You’re going to want to hold on to the wheel, and slightly twist your body to the right. You’ll feel your oblique’s tightening up, if you hold the wheel steady for resistance. Hold this position for 15-30 seconds, and then switch sides. This will work out those “love handle” areas, and increase your core strength in the process.
3. Press and Curl – This is actually two different exercises, but we do them in conjunction with each other for two reasons. First, because it makes a work out twice as useful. Second, switching from one to the other allows your muscles to get a little rest between reps. Start the press by keeping your hands on the upper steering wheel and press firmly down. This should engage your triceps. Hold the flex for up to 30 seconds and release. Allow your muscles time to relax by switching to the curl. For the curl, start by placing your hands on the lower steering wheel, and pressing firmly up, as if you were curling the steering wheel. Feel the tension in your biceps and hold the pose for up to 30 seconds before releasing. Alternate these doing sets of 5-10 each.
The steering wheel can be a useful tool when looking to get a little bit of exercise in during those long commutes. However, keep in mind that safety in the automobile is your first priority. Only try these exercises if you are certain you are capable of maintaining driver safety. Additionally, watch out for muscle fatigue. You don’t want to have week biceps and triceps in the vehicle and then need those muscles for emergency operations. See what works for you, and adjust according to your ability level.