Some In-Flight Exercise & Stretching Techniques:

Abdominals:
For this muscle group, you can perform abdominal suctions. Begin by exhaling all of the air out of your lungs. Now, instead of inhaling more air, simply pull your stomach as high into your rib cage or chest cavity area as possible. Hold for a brief second and relax.
Do as many repetitions as you can (without breathing) until your muscles fairly ache. Visualize, trying to get your abdominal muscles to touch your backbone.
Please make sure that you do this movement some time prior to eating a meal on the plane or an hour or so afterwards.

Thighs:
A very good exercise for toning the inner thighs is to make a fist with each hand and place them between the knees and squeeze isometrically for all you are worth for 5 seconds and release. Another option is to use the tennis ball mentioned in the forearm exercise segment.

Calves & Foot Flexibility:
To get some needed exercise for the front of the lower leg, place your heels on the edge of your briefcase (with the front of your feet hanging in space so to speak) and raise the front of your feet toward the shins. Do quite a few reps in a rapid manner again until the shin muscles aches. After that, place your toes on the edge of the briefcase (this time with your heels hanging in space) and thrust your heels upward as high as possible until you feel a maximum contraction in the calf. Hold the contraction tightly for a 2-second count and then lower the heels as far down below the edge of the briefcase as possible.

To Be Continued…