Don’t have time to work out? Don’t have space to work out? Don’t know how to work out?

Don’t agonize! I’m here to take away those excuses.

Did I really write that? I meant that I’m here to take away “reasons,” one column at a time.

Personal research on the following movements has been conducted numerous times on airplanes, in subway cars, on the steps of the Sydney Opera House, in tiny French hotel rooms, in front of the Washington Monument and many other locales. Each of those places has proven to be a sweet workout spot!

Here are several mobility/stability, stress relieving and body weight exercises one can do with nary a piece of equipment.

1. The Big Seven: The human body has seven primary movements: bends forward (flexion), bends backward (extension), turns right and turns left (multisegmental rotation), stands on the right leg and on the left leg, and squats.

We can do these movements anywhere.

First: Stand tall with the feet together, and bend over to touch the toes or as far as you can go.

Second: Stand tall with the feet together and arc the body back as far as possible.

Third and fourth: Stand tall with the feet together and arms to the sides about 45 degrees and rotate the body to the right as far as possible while the feet remain stationary. Do the same to the left.

Fifth and sixth: Stand tall with the feet together, flex the right leg back and grab the top of the foot with the right hand, pulling the heel to the butt.

Extend the left arm fully vertical. Repeat on the other side.

Seventh: Stand tall with the feet shoulder width apart and the toes pointing directly in front of the body or slightly flared. Keep the heels on the ground and squat either as far as possible or until the thighs are parallel to the ground.

Stand up and repeat. Make this more challenging by doing a set as quickly as possible.

Do three sets with 10-20 repetitions.

2. Pushups: You knew these would be on the list! Find a stable surface. It could be the ground, a table, the back of a bench, the base of a statue or even the side of a building – it all depends on your level of strength.

When doing these exercises, assume the pushup position and descend with the elbows flexing backward (close to the rib cage) instead of outward (away from the body).

Do three sets with 10-20 repetitions.

If regular pushups are too easy, pay homage to Liberace, Elizabeth Taylor and Jay-Z with diamond pushups. (Bring your hands together so that the tops of your index fingers are touching as are your thumbs, thus creating a diamond shape.)

Or get explosive with the pushups by thrusting up with so much force the hands can come off the ground.

3. Planks: Lie face down on the ground with the arms bent and the forearms by the ribcage. Flex the ankles so the toes are as close to the top of the body as possible. Begin by simultaneously raising the body off the ground such that the toes and the forearms are the only body parts touching the ground. Make sure the butt isn’t high up or sagging, and make sure the lower back is flat.

Do three sets of 30-60 seconds.

4. Breathing: Doing this the right way can help with stress relief.

Stand tall with the feet together. Breathe in through the nose for a four -second count, making sure to take in the air with the “belly” and not the chest.

Hold breath for a seven-second count, then exhale through the mouth for an eight-second count.

Do two sets.

There you have it! Let’s go forth, and get nimble and stable and strong and stress free!

–

Bryant is an author and lecturer who holds several national training certifications. Email him at moving

thefuture@gmail.com.

Milo Bryant – Moving the Future