Posted on: Monday, September 20, 2004

You can exercise any time, place

Gannett News Service

Can't get to the gym? Fitness magazine reveals five easy anytime, anywhere toners.

• In the shower: shoulder reach (stretches shoulders).

Lift right arm overhead, bending elbow and bringing right hand to the center of upper back. Place back of left hand on middle back, wriggling it up to touch right hand. Clasp hands behind back (use a washcloth if you can't reach). Hold for 5 seconds; switch arms.

• In line at the coffee shop: one-legged heel raise (strengthens calves).

Standing on right leg, wrap left foot around back of right calf. Rise onto right toes; hold for 1 count, then lower. Do 20 reps; repeat on second side.

• While blow-drying hair: forward bend (stretches hamstrings).

When you flip your head over, bend forward at the hips, keeping knees slightly bent. Place one hand on floor next to feet, feeling stretch in back of legs. Hold for 5 breaths; repeat on other side.

• At work: seated torso twist (stretches lower back).

Sitting in a chair, turn torso to the right, grabbing right edge of chair back with both hands. Exhale as you look over your right shoulder, twisting as far as you comfortably can. Hold for 5 breaths; release and repeat on other side.

• Reading the newspaper: wall sit (strengthens quads).

Standing with back against wall, scoot down until your knees are bent at a 90-degree angle, thighs parallel to floor. Keep your back flat against the wall and don't let your knees come past your toes. Hold for 1 minute; rest for 30 seconds and repeat.