Don't have time to exercise? Lose weight just by doing this on your commute.

People with long commutes often try to exercise after arriving home, but after dinner and showering, they're already too tired to sleep. This means it's not easy to carve out time for exercise. In such cases, try exercising on public transportation. Here are two simple exercises you can try on public transportation.

 

◇When sitting down, do the 'back straightening exercise'

 

If you find yourself sitting on public transportation, I recommend the "straight back exercise." Instead of resting your back against the backrest, straighten your back by lifting your crown toward the ceiling. If you usually sit with your back bent or your stomach relaxed, your abdominal muscles will weaken, making it easier for your belly to sag. Sitting upright with your back straight will strengthen your abdominal and core muscles, preventing belly fat. Another way to strengthen your thigh muscles while seated is to hold a heavy book between your thighs.

◇When standing, use the 'drawing exercise'

 

If you're stuck standing on the bus or subway because there aren't any seats, try the "draw-in" exercise. It's simple. Stand up straight, pull your stomach in until it feels like your belly button is touching your back, and hold for about 30 seconds. This simple exercise is perfect for the office. It helps strengthen the rectus abdominis, the central abdominal muscle, and is also effective in relieving back pain. This is because it strengthens the external oblique, transverse abdominis, and internal oblique muscles surrounding the spine, increasing the strength to support the spine. However, it's recommended not to hold your breath while doing the draw-in exercise, as this can cause abdominal muscle stiffness and pain.

 

 

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When I used to take the subway to and from work,

Footsteps in the subway

I kept going up and down like this.

 

Because it's good for leg muscles

I think I did it often