18 Pre and Postflight Exercises Trainers Swear By

“Pro tip: Invest in a resistance band,” Louise Bilek, certified personal trainer and personal training support specialist of Anytime Fitness, tells SELF. “They are lightweight and don’t take up much luggage space.” Squats are particularly great preflight because they work the muscles that you are about to sit on, she says.

• Stand with your feet slightly wider than hip-width apart, a looped resistance band around your quads just above your knees, toes slightly turned out, hands clasped in font of your chest (as shown) or arms resting at your sides.
• Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into a squat.
• Drive through your heels to stand and squeeze your glutes at the top for 1 rep.
• If your knees are caving in, actively push out against the band as you bend your knees to keep them tracking directly over your feet.
• Do 8–10 reps.