Driver fitness is important even if you’re not a professional racer.
Most motorists are spending nearly all of our time at home. That’s great news for couch potatoes (like myself), but bad news for our bodies.
Driving – even if it’s not on a racetrack – requires the use of specific muscles. Although we’re not using these muscles much during the circuit-breaker period, that doesn’t mean we shouldn’t maintain them.
With that in mind, Torque reached out to Estelle Low, editor of Shape Singapore, for a driver fitness workout you can do at home. Here are five exercises she recommends.
Photo: 123RF.com
1) TRICEP DIPS
If you want Vin Diesel-like arms to impress your wife or significant other, start here. “This exercise targets the back of your arms, which are often forgotten and flabby,” says Estelle.
A. Rest your palms on the edge of a sturdy chair, sofa or bench behind you, fingers facing forward. With your legs bent or straightened for additional challenge, straighten your elbows and lift your body up to start.
B. Bend elbows and lower your body down to the floor with control, as low as you can go without touching the ground.
Elbows should be bent at 90 degrees at your lowest point. Straighten your arms as you return to starting position. This is one rep.
Do 10 to 12 reps.
Photo: 123RF.com
2) BANANA
This driver fitness exercise targets your core by making you engage all muscles just to keep still. “You’ll break a sweat after just seconds of holding it,” according to Estelle.
A. Lie down in face-up position.
B. On your exhale, lift your arms and shoulders, and your legs about 45 degrees off the ground as you tighten your abs. Gently bend knees or straighten legs for more challenge.
Hold for 15 to 30 seconds.
Photo: 123RF.com
3) SUPERMAN
This face-down driver fitness exercise targets your back. According to Estelle, it helps undo the “excessive slouching and sitting” that many of us are guilty of.
A. Lying face-down, lift upper body and legs slightly off ground to start. Squeeze the glutes as you lift arms and legs at the same time, as high as possible. Look down and your keep neck in a neutral position throughout.
Hold for 15 to 30 seconds.
Photo: 123RF.com
4) SQUATS WITH SIDE TAPS
Squats are great for strengthening the glutes and thighs, while side steps train stability and lateral movement. Personally, doing squats makes me feel more limber. If you drive a low sports car, this should make getting in and out of it easier.
A. Stand with feet hip-width apart. Bend knees, push hips back and lower body as though you’re sitting on a chair, to get into squat position. Knees should be pointing in the same direction as your toes. Weight should be evenly distributed between your heels.
B. From there, extend right leg to right side, tap the floor and return to squat position. Without shifting your weight, extend left leg to left side, tap the floor and return to squat position before standing up. This is one rep.
Do 8 to 10 reps.
You don’t need an actual ladder for this exercise. You can even use the tiles on your floor if they’re suitable. (Photo: 123RF.com)
5) HOT POTATOES/LATERAL LADDER RUN
Because we’re doing a lot less driving these days, our coordination could suffer. And coordination is a key part of driver fitness.
“Apart from keeping you light on your feet, this exercise also trains your agility and coordination. It also spikes your heart rate,” says Estelle.
A. Imagine you’re standing in a square with one square on each side. Step right foot into right square and left foot into left square, then step back into middle square with right foot followed by left foot.
B. Move as lightly and quickly as possible on the balls of your feet. That’s one rep.
Do 20 to 30 reps without stopping.
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