Top 5 Exercises To Do in Your Car at Peak Hour

If you’ve ever had the pleasure of sitting in peak-hour traffic, you’ll know exactly how thrilling it is to crawl along the highway at a glacial 5km/h, all while dreaming of the countless things you could be doing—if only you weren’t trapped in your car. One of those things? Exercise.

Now, I’ll admit, I wasn’t blessed with superhuman genetics, and carving out time for daily workouts isn’t exactly easy when I’m either stuck at the office or burning hours in traffic. Sounds glamorous, doesn’t it? Trust me, there’s nothing quite like spending your Friday night inching along the highway, questioning why your steering wheel is shuddering every time you brake or why your check engine light decided to make a surprise appearance.

But if, like me, you spend a significant chunk of your life behind the wheel, there’s a silver lining: you can actually fit in some simple, effective exercises—all without leaving your seat. These moves will not only help you channel your frustration into something productive but also bring you a step closer to your fitness goals. So, next time you’re stuck in traffic, ditch the frustration and focus on these easy, seated exercises for a healthier, stronger body!

Exercise 1. Chin Strengthening

This simple exercise can help prevent the development of a double chin! Just open and close your mouth as if you’re chewing on a delicious salad. Repeat this motion five times in a row. Of course, in my case, I’ll imagine savouring a juicy steak... followed by a decadent slice of chocolate cake.

Exercise 2. Core Strengthening

Picture this: you're trying to slip into your favourite pair of jeans, but you have to pull in your stomach just to fasten that top button.

That act of "sucking in" your belly is actually the first step toward achieving well-toned abs. The next step? While keeping your belly pulled in, press your lower abdomen downward and draw your belly button toward your spine.

Hold this position for a few seconds, then repeat 12-15 times. Want to take it up a notch? Try breathing in and out rapidly 20 times while fully engaging your lower abs—you'll definitely feel the burn!

Exercise 3. Push-ups

For this exercise, ensure you’re seated comfortably and stationary, as it involves using your steering wheel. Place your hands on the wheel in the 10 and 2 positions. To achieve the best results, engage your shoulder blades by squeezing them together as you gently pull yourself closer to the wheel. Slowly release back to your starting position and repeat the movement at least five times.

Exercise 4. Thigh Toning

Before starting, ensure your car is stationary and parked on a flat surface. You'll need both feet firmly on the floor for this exercise. Though it may seem simple, trust me—you will feel the burn. Begin by placing your right hand on your right thigh. Now, lift your right leg slightly while using your hand to push against it, resisting the movement. Hold this position for 5-10 seconds. Repeat this motion 8-10 times, then switch to your left leg and repeat the process. The more you feel the burn, the better the results!

Exercise 5. Spine Stretching

This might not qualify as a traditional exercise, but it’s a great way to improve your posture—especially during long hours in the car. Sitting cramped for extended periods can take a toll on your body, and nobody wants to feel (or look) like the Hunchback of Notre Dame. To give your spine a proper stretch, sit upright with your back slightly arched.

Grip the steering wheel and gently pull yourself closer to it. As you shift forward, engage your abdominal muscles and take slow, deep breaths—inhale and exhale three times—before releasing back to a neutral position. Repeat this stretch at least five times for the best results.

That said, staying focused on the road is crucial while driving. These exercises are meant to be done only when the car is stationary, such as at a red light, and never on an incline or decline. And remember, if you feel any pain while performing these exercises, stop immediately! The last thing you need is a sprain—being stuck in traffic is frustrating enough!