Pilates instructor and founder of Pilates Prescription, Rebecca Dadoun, shares her 10-minute workout to help you feel refreshed after a long day of travel

“As much as I love travelling, I know first-hand how quickly it can throw your body out of balance. Hours spent sitting on planes or trains, carrying heavy luggage and sleeping in unfamiliar beds can all leave you feeling stiff, tight and disconnected from your body,” Rebecca says.

“The good news is you don’t need a gym or reformer to feel better – Pilates can be done anywhere. Even 10 to 15 minutes in your hotel room can improve mobility, wake up your muscles and help you feel stronger, more energised and ready to enjoy your trip.

“When you’re travelling, I encourage focusing on movement rather than intensity. You don’t need a full workout – the aim is simply to counteract long periods of sitting and get your body moving well again. Here are the exercises I recommend.”

Roll Down to Standing

One of the first places we feel travel is through the spine and backs of the legs. A roll down gently mobilises the spine and releases tension.

How: Stand tall with your feet hip-width apart. Nod your chin towards your chest and slowly roll down through your spine towards the floor. Pause, then slowly stack the spine back up.

Reps: 5 slow repetitions.

Tip: Keep your knees soft and engage your core as you roll back up.

Arm Openers

Travel often leaves the shoulders rounded forwards. This exercise opens the chest and encourages better posture.

How: Inhale as you open your arms wide, then exhale as you cross them over your chest, alternating which arm is on top.

Reps: 10 repetitions.

Tip: Add a gentle twist through the waist for extra upper-back mobility.

Glute Bridge

After hours of sitting, our glutes become less active, leaving the lower back working harder. Glute bridges wake these muscles up again.

How: Lie on your back with knees bent and feet flat. Exhale as you lift your hips, then lower with control.

Reps: 12–15 repetitions.

Tip: Press evenly through both feet and avoid over-arching your back.

Tabletop Leg Taps

Your deep core muscles stabilise the pelvis and support the spine, making this ideal after a day of travelling.

How: Lie on your back with both legs in tabletop. Slowly tap one foot to the floor before returning, alternating sides.

Reps: 10 each side.

Tip: Keep the movement controlled and don’t let your lower back lift from the floor.

Plank to Pike

If you’re feeling sluggish after a journey, this movement boosts circulation while strengthening the shoulders, core and legs.

How: Start in a plank, then lift your hips into an inverted V before returning to plank.

Reps: 8–10 slow repetitions.

Tip: Focus on lengthening through your spine rather than lifting your hips as high as possible.

Side-Lying Leg Circles

Strong hips help when sightseeing or carrying luggage.

How: Lie on one side with your top leg extended and draw small circles forwards before reversing the direction.

Reps: 10 circles each way on both sides.

Tip: Keep your hips stacked and the circles small for maximum control.

Seated Spine Twist

Twisting movements restore mobility after hours in one position.

How: Sit tall with your arms out to the sides and gently rotate your upper body from side to side.

Reps: 6 twists each side.

Tip: If your hips feel tight, sit on a folded towel or cushion to maintain good posture.

The beauty of Pilates is that it meets you wherever you are. You don’t need lots of time, equipment or space to feel the benefits. Even a short movement session can improve circulation, reduce stiffness, support your posture and help you arrive feeling refreshed rather than fatigued.