Going on holiday is the perfect time to get in tune with your rhythm again. Either, if you are going for a walk in the forest or dedicating time to your fitness routine, holidays are an excellent occasion to get back on track or challenge your workout with a Meglio Resistance Loop. If you are looking for a way to enhance your overall flexibility, strength and well-being, the listed exercises are a great way to assist you in your fitness journey. The following moves can support you if you are suffering from chronic hip pain, weak muscle tone, sluggishness and an overall feeling of discomfort. Get a boost with Meglio on your holiday.
# Boosts energy levels
How can I boost my energy? Feeling sluggish can be exhausting. Twenty minutes of the right exercises every 2 to 3 days can boost your energy levels up to 48 hours. Give it a try and experience it on your own body.
# Increases brain health
How can I improve my memory? Regular training increases blood and lymphatic flow, which enables the brain to focus more clearly and enhances the ability to recall memories.
# Assists with relaxation and quality of sleep
How can I get more rest? Working out regularly can help you to improve the ability to relax and the quality of sleep. It balances the energy levels and calms the nervous system.
Grab your Meglio Resistance Loop and get started with our top 10 exercises to keep fit on your holiday. Challenge yourself by incorporating a resistance loop into your daily workout routine.
#1 Ankle jumping jacks
Place a resistance loop around your ankles. Step more than hip-width apart, so the loop doesn’t slide away. Place your arms on the sides of your thighs. Now jump and bring your feet closer together. Close your hands over your head. Jump your feet apart again and bring your hands to your sides. That was 1 Jumping Jack. Make sure you don’t ‘lose’ the loop. Repeat 15 times.
#2 Donkey kicks
Come down to the ground on all fours with your hips over the knees and the shoulders over your wrist. Place a resistance loop around your thighs. Make sure your shoulders and hips are squared to the ground the entire exercise. Engage your core, straighten your spine and gaze downwards. Kick your right leg back and up with power and control and keep your knee bent. Your glute does the work here. In a controlled motion, bring your leg back to starting position. Repeat 10 times and take it to the other side.
Lie down to the ground on your right side. Support your head with your right hand and place the left hand in front of your chest for stability. Bend your legs and pull them slightly towards your left hand. Place a resistance loop around your thighs above your knees. Engage your core and lift your left leg as far as possible without collapsing in the lower back. With control, bring it back down. Repeat 10 – 15 times and when you are ready, switch to the other side.
#4 Bridge hip pulses
Lie down on your back, bend your knees and keep your feet flat on the ground. Tip your hips forward and engage your core. Place your arms beside you. Lift your hips by pressing your heels firmly into the ground. Your body should now be a straight line. On your exhale, lower the hips back. Repeat 15 times.
#5 Hip mobiliser
Come down to the ground on all fours with your hips over your knees and your shoulders over your wrist. Square your hips and lift your right leg back and up. Keep your knee bent. Try to draw a big circle with your knee, so you have a nice rotation in your hip joint. Repeat it 8 times and reverse direction for another 8 times. When you are ready, take it to the left leg. Please pay great attention to your lower back here and make sure to stay square in your hips.
#6 Fire hydrant
Come down to the ground on all fours with your hips over your knees and your shoulders over your wrist. Place a resistance loop around your thighs. Activate your core, gaze downwards and start to lift your right leg out to the side with a bent knee. Again, make sure not to compromise your posture here. This is an excellent exercise for the glutes and hips. Repeat 10 times and continue on the left side.
#7 Scissor snips
Lie down straight to the ground on your right side. Stack your hips and shoulders. Extend your right arm above you and place your head on it. Place your left hand in front of your chest for balance. Engage your core, lift your left leg off the ground, point your toes and hold it here. With your right toes, try now to tip your left toes. That is a so-called scissor snip. Repeat 8 times. This exercise might be intense if you feel like it, place a soft pillow underneath your hips. Repeat on the other side.
Lie on your back and extend your legs up, so that your palms are facing the sky. Engage your core and point your toes. Criss-cross your legs here (left leg over right leg and alternate). This is an excellent way to tone your inner thighs. Count down from 20.
#9 Bicycle curls
Lie down on your back. Bend your knees and lift them. Extend your right leg out. Interlace your fingers behind your head, engage your core and try to touch your left knee with your right elbow. Alternate (bend your right knee, extend your left leg and touch your right knee with your left elbow). This is a great exercise for core strength. Count down from 20.
#10 Shoulder taps
Come into a plank position, with your shoulders over your wrists. Your body is one straight line. Engage your core and tap your left shoulder with your right hand (you shift your weight now to the left). Bring your hand back and touch now your right shoulder with your left hand and bring it back down. Count down from 20.
Get fit and refreshed on your holidays with Meglio. Make sure to hydrate well and take time for your exercises. It is always worth it to invest some time beforehand to figure out the right posture in each movement. Always go with the breath, appreciate your health and take it slow.