5 minute Pilates in the car - Rethink Central

5 minute Pilates in the car

by | Dec 18, 2012 | 5 min workout, Pilates

“You can even do some of them on the bus without looking like a loon…”
Top 9 Posts


  • Low fat cake – no really!
  • The Zen of Saying No
  • Networking: 5 Tips for Success
  • 5 Tips for Meditating at the Office
  • The 'busy' trap
  • Learning from competitors: it’s a good idea
  • Meet the Trainer: Our wonderfully realistic nutritionist, Chris Sandel
  • A word on goal setting
  • 5 surprising foods for stamina at the office



You’ve been stuck in traffic before, haven’t you?

It’s never fun, and worse, it feels like you’re losing a good chunk of your productive time. Your daily commute may even feel like a massive hole in your day.

It doesn’t need to be this way. Try out these easy, super discrete Pilates exercises  and you’ll get a little boost the middle of your drive. You can even do some of them on the bus without looking like a loon…

Plus, if you do them regularly, you’ll notice real results remarkably soon.

Glutes and abs

Grasp the steering wheel at the 3 and 9 positions (if you happen to be on the bus, try to position your hands on the seat in front of you as close to this position as possible). Slowly squeeze and release your glutes 4 to 5 times. You should feel yourself rising in your seat as you do this.

Then, lean back into the seat and contract your abs at the same speed, as if you were pressing your belly button into your back. Don’t lift in your seat as you do it. Repeat 3 times, then add in a glute contraction for three more reps.

This exercise is the most discrete. You can pretty much do this anywhere you’re sitting down – you could even do it at the office with your arms flat on your desk.


Once again, grasp the steering wheel at the 3 and 9 positions. Straighten your spine, and squeeze your stomach into your back. Pull your upper body towards the steering using your biceps. Make controlled movements, trying to use your bicep muscles only, and repeat 5 times.

Thigh Lifts

Unlike the others, there is no way to get away with this one while driving. You need to move your legs away from the pedals; it’s also better if you place your fingertips into the creases of your upper thighs so you can feel the muscles move. Squeeze your abs and glutes as you alternately lift each thigh as high as it can go. Hold each lift at the top for a few seconds. Repeat each leg 3 to 5 times.

And there you’ve got it; an incredible way to get a toning workout done in a traffic jam. All it takes is a few minutes to make a real difference. Plus, you may find yourself waiting for that red light.

Take Action!

Print this page and tuck it into your handbag, or glove box. Then you’ve got it to hand whenever you find yourself sat staring into space in stalled traffic. And you’re ready for the next long pause at a traffic light… secretly you’ll be in the gym!

Try our other 5 minute training sessions:

5 minute yoga whilst doing the laundry

5 minute pilates

Breathe for 5 mins and relax completely

And if even 5 minutes is too much – try this:

3 minute workout : all over strength

And stay tuned for all the incredible 5 minute workouts we’ve lined up for 2013.

Plus, if you’ve got an extra special Pilates move that can be done in the car, feel free to post it below – we love hearing from our readers.

Tell us what you think

Have you tried any of our five minute routines, or the breathing exercise? We’d love to know how they work for you.

Is there something you would like us to cover? Perhaps pilates in the shower? Or yoga you can do with your children? Just let us know.

Pin It on Pinterest

Share This