No gym, no equipment: Deepika Padukone, Alia Bhatt’s fitness trainer shares 5 exercises you can do while travelling

Staying fit while travelling can feel challenging when packed itineraries, unfamiliar gym facilities and holiday plans take priority. But according to celebrity fitness trainer Yasmin Karachiwala, known for working with Bollywood stars like Deepika Padukone, Katrina Kaif and Alia Bhatt, you don’t need a gym or equipment to keep your body moving. She has shared 5 easy-to-do exercises that you can perform in your hotel room that can work as a quick, effective travel workout.

Squats are a foundational bodyweight movement targeting the quadriceps, hamstrings, glutes, and core. Stand with feet shoulder-width apart, chest open, and spine neutral. Bend your knees and hinge at the hips, lowering your body as if sitting into a chair until thighs are parallel to the floor. Keep your weight balanced through your heels, ensuring knees track over toes without caving inward. Drive through your heels to return to standing, fully extending your hips. Squats build functional lower-body strength and improve joint mobility.

Incline pushups offer an accessible variation targeting the lower chest, anterior deltoids, and triceps while engaging the core. Place your hands shoulder-width apart on an elevated surface like a hotel bed, desk, or sturdy chair. Step your feet back until your body forms a straight line from head to heels. Lower your chest toward the elevated surface by bending your elbows at a 45-degree angle. Push firmly through your palms to return to the starting plank position. Elevating the upper body reduces joint stress.

Single-leg squats isolate each leg to build balance, unilateral strength, and joint stability in the ankles, knees, and hips. Stand on one foot with the opposite leg extended slightly forward or bent at the knee. Hinge at your hips and lower into a squat, keeping your chest upright and the standing heel firmly grounded. Go as low as control allows without lifting the heel, then press back up to the starting position. This movement effectively identifies and corrects muscular imbalances across the legs.

Shoulder circles serve as an effective warm-up and mobility exercise, targeting the deltoids, rotator cuff muscles, and upper back. Stand tall with feet hip-width apart and extend both arms straight out to the sides at shoulder height, forming a "T" shape. Rotate your arms in small, controlled circular motions, gradually increasing the circle diameter. Perform for designated reps before reversing the direction. This exercise strengthens the shoulder girdle, reduces muscle stiffness from travel, and improves overall postural alignment without needing added weights.

Derived from classic Pilates, this dynamic exercise combines core engagement, spinal massage, and lower-body power. Sit on the floor with knees bent, hugging your shins and pulling your chin toward your chest. Roll backwards onto your upper back using core momentum, keeping your spine rounded. Immediately roll forward, planting your feet flat on the floor, and use your core and leg drive to explode up into a full standing position. It builds core strength, agility, and dynamic coordination seamlessly.