7 Sit-down exercises for the lecture hall
by Sally Bevan
Tone up your tush and tighten those arms wherever you happen to be sitting down.
Chair-obics, armchair athletics -- call it what you will -- you can now tone up your tush and tighten those arms wherever you happen to be sitting down: during classes, between classes... even watching your Fall favourites in the common room.
Okay. So you might not get much of an aerobic workout. But with enough buttock clenches you'll soon be able to lift a copy of that over-priced, 1000 plus page textbook sitting on the dorm room floor without using your hands. well, almost.
1. Buttock clenches - The classic armchair athlete exercise, buttock clenches can be done anywhere at anytime. In the library, on the bus, while in a study group - just clench the muscles in your buttocks, hold for the count of five, and then slowly relax. For truly pert buns do as many as you dare. Just don't let your pained facial expression give you away!
2. 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 - between 20 and 30 depending on what you can stand. Repeat three times a day.
3. 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 ten and repeat five times a day. The added bonus of this exercise is that people will think you are in quiet spiritual contemplation and won't dare to interrupt.
4. Silent scream - This little exercise tones your face and neck muscles. A word of warning - tell the people around you that you are going to do this exercise before you start or you may get some very 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 possible.
5. 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 (P.S. Absolutely buy the shoes if it helps with motivation).
6. Water bottle curls - Bicep curls tone up your upper arms but you don't want to be lugging your weights to work every morning. Instead, 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 water coolers and vending machines - that's just showing off.
7. 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. | 
