A truck driver‘s job is not easy - long hours spent driving often do not leave the opportunity to visit the gym, which is necessary when spending long hours in a sedentary position every day. Research shows that even a short workout allows to improve one’s health, while simultaneously reducing stress levels and helping to maintain a good mood. Therefore, in this article, we present several ways that will allow you to turn your truck into a personal gym.

Exercises you can do with the help of your truck

Crunches using the dot bumper

Lie on the ground with your feet on the dot bumper of the truck. Hold your hands behind your head and lift your upper body towards your legs. Then lay your body back towards the ground and repeat the exercise several times. 

Leg bending exercise

Rest your hands on the truck door. Keeping your arms straight and steady, place your legs farther behind you to keep your body at a 45-degree angle. Keeping your back straight, bend your legs at the knees and lift them towards your chest, then lower them again and repeat the exercise with the other leg. Do this exercise several times.

Ab exercise while bending legs

Sit on the back of the truck. With your hands holding onto the edge, lean your back slightly back. Keep your legs down and lift them towards you by bending your knees. Then lower your legs down while keeping them straight. Repeat the exercise several times.

Climbing the stairs

Stand in front of the truck door. Lift one leg, place it on the first step of the truck, stand up straight on the step with both of your legs and then step down. Repeat this exercise several times, changing the leg with which you start the exercise.

Exercise for triceps using stairs

Sit on the lowest step of the truck. Extend your legs in front of you, hold onto the edge of the step and lower your upper body, bend your arms at the elbows and slightly bend your knees as you lower and bring your body back up. Repeat the exercise several times.

Strengthening arm muscles while using water bottles

You don't have to have real weights in order to train your arm muscles - you can also lift weights using water tanks or bottles. After filling them with water, you can perform various exercises that will strengthen your biceps and triceps:

• Holding the water bottle in your hand, bend it towards the shoulder, then fully extend your arm and do the same movement with the other arm - this will help you train your biceps.
• While holding the water bottle, bend your arm towards the shoulder and then raise it up into the air while keeping the arm straight. Bend the arm back towards the shoulder and lower it completely, repeat the exercise with the other arm.
• Hold a bottle of water in each hand, keeping both arms straight and down by your sides. Keep your legs shoulder-width apart. Keeping your arms straight, lift them up to shoulder height, hold for a couple of seconds, and slowly lower them down.
• Stand up straight and keep your feet shoulder-width apart. Hold the water bottle with both hands and raise it above your head. Bend your arms at the elbows, and slowly lower the weight behind your head, towards your back. Then raise the tank again and repeat the exercise.

Sports equipment that you should consider buying

Resistance bands

Resistance bands allow you to perform lots of different exercises that help strengthen your arms, legs, and buttocks. Resistance bands do not take up a lot of space and are easy to use. You can also always buy small-diameter resistance bands that will allow you to do a lot of exercises and will help you save space. Because these bands come in different sizes, you can also buy long ones with handles at the ends and attach them to the driver’s seat. This way, you will be able to perform many exercises aimed at strengthening arm muscles.

Portable crossbar

Exercises performed using the crossbar allow you to strengthen the muscles of the back, arms, and abs. Portable crossbars do not take up a lot of space - they are easy to install in the cabin of the truck, and they’re very convenient given that you can always transfer them to another place.

Weights

If you want to build muscle, it's worth considering purchasing dumbbells. Although you can also use things available at the truck to strengthen arm muscles, store-bought dumbbells can make it easier to choose the most suitable weight and size.
 

Keywords: work for truck drivers, work for drivers, sports for truck drivers, drivers’ lifestyle