How to Be an Armchair Athlete

Great ways to burn calories and tone muscle without even standing up!
How to Be an Armchair Athlete
Chair-obics, armchair athletics or TV tighteners; call it what you will, you can now tone up your tush and strengthen those arms without leaving your desk or recliner. Try these low-impact moves right now!

Buttock Clenches
The classic armchair athlete exercise, buttock clenches can be done anywhere at anytime. In a meeting, on the bus, while talking to a client—just clench the muscles in your buttocks, hold for the count of five, and then slowly relax. Do as many as you'd like.

Arm Circles
These are great for toning up flabby underarms. Simply sit up straight with your arms out to the side, palms facing back. Slowly make circles (about the size of a dinner plate) with your hands. Complete between 20 and 30 circles depending on what's comfortable for you. Repeat three times a day.

Bust Booster
If your bust is heading south for the winter, a few chest-toning exercises will perk it up. Again, sit up straight. Put your hands together as if you were praying. Then, push your palms together as hard as you can, feeling the stretch across your chest. Hold for 10 seconds and repeat five times a day. The added bonus of this exercise is that your boss will think you're in quiet spiritual contemplation and won't dare to interrupt.

Silent Scream
This little exercise tones your face and neck muscles. A word of warning if you're doing this at the office—tell colleagues what you're up to before you start or you may get some strange stares. The idea is to silently scream all the vowels—A, E, I, O, U. As you do, you will feel the various muscles in your face work to produce the different mouth shapes. Repeat as often as you'd like.

Leg Exercises
Improve the circulation in your legs by gently circling your feet and ankles 20 times on each foot. Then, as if you were admiring a lovely new pair of Jimmy Choos, stretch out your leg and point your toes forward and then backward 20 times to work the calf muscles. Repeat this whole exercise three times. Buy the shoes if it helps with motivation.

Water Bottle Curls
Bicep curls tone up your upper arms and can be done without dumbbells—use two water bottles. Bend your arms and lift the bottles toward your shoulders keeping your elbows close to your body. Make sure you keep your back straight and do the bicep curl slowly to achieve maximum results. Do 15 repetitions three times a day. As you improve you can try it with progressively larger water bottles, but stay clear of the water cooler—that's just showing off.

Triceps Scissors
Another great way to tone your arms, tricep scissors involve putting your arms behind your back and attempting to do the hand jive. Hold your arms out straight behind your back with your palms facing the ceiling. Try to make the left hand swing over the top of the right hand and then swap. You should feel the tops of your arms and your shoulder muscles working.

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