Traveling is fun but sitting on a plane for many hours can be hard on even the most enthusiastic traveler. To avoid getting stiff try doing some simple exercises from your seat. These can also be done on a train as well. If you have health issues always consult a doctor before exercising.

Hopefully you’re traveling with a friend but if not, you’ll want to be sure you don’t annoy the passengers sitting near you. If you talk to them and tell them what you are doing, you never know, they may join you.

You’ll want to be sure you are wearing comfortable clothing for your flight, something you can move in. Make sure you have a bottle of water with you because you will probably get thirsty with all this moving around and it never hurts to have some baby wipes in the event that you get a little sweaty and want to clean up after your workout.

This video shows you 7 exercises specifically designed for airline travel and you can even practice at home in an office chair with arms.

You can also print this out and take it with you as a quick guide to remind you of the 7 exercises.

1. Pressed Knee Leg Lifts


Press your knees together and simply lift your legs up and down engaging your ab muscles.

2. Leg Circles


You’re going to use your ab muscles in a different way by doing circles now. Start by putting your knees together like before and lift your legs up, then separate your knees out, down and back together again. Simply repeat this movement as many times as you like. Don’t let your feet touch the floor!

3. Crossover Leg Lift


Now take your right leg and cross it over your left leg so that your right ankle is at your left knee and lift as you you have done before. When you are done on one side you take the left leg and cross it over the right leg in the same way and do the same number of leg lifts from that side.

4. Stand on Fists


This is not an exercise you want to do if you have hand or wrist problems but if you don’t give it a try. Make a fist with both hands and put them close to the edge of your seat and lift your butt off the seat and lift your feet off of the floor. You can hold this position as long as you can. Be sure to breathe.

5. Stand on Fists With Pulse


If you want to take the fist stand to the next level you can lift your legs, doing crunches with your abs. You’re really going to feel this.

6. Tri Lift


Put your hands on your arm rests and make sure your elbows are facing the back of your chair. Use your arms to lift yourself up out of your seat.

7. Advanced Tri Lift


If you want to take Tri Lifts to the advanced level lift your whole body including your feet off the floor.

You can really get creative on an airplane. Do some research online and find workouts that are geared toward the seated posture.

You can take exercises from any chair work out and modify your favorite movements for an airplane seat and to your fitness level.

You may not be able to move your arms around as much as the woman below, but you can certainly do a lot of these leg movements from an airplane seat, on a train, in a car or even using a chair in your hotel room.

Here are some in flight stretches to keep your circulation flowing.

If you are into Yoga, here are some simple yoga moves you can do on a plane in a small cramped space.

Wondering what to do for your next vacation?

Try one of these amazing walking tours of Greece, France or Italy!