Amy Goldwater, B.S., is a physical fitness expert and educator. Amy
is currently a lecturer in Health and Physical Education in the
School of Education at Marquette University and a Wellness and
Fitness instructor at the Milwaukee Area Technical College. Amy holds
several national bodybuilding titles
Have you heard the one about the person who said, "When I feel the
urge to exercise, I just sitdown until the feeling passes"? Well, you
don't have to be standing to exercise. No matter what your fitness
level, you can get the exercise you need to help burn calories, tone
your body, and strengthen your muscles without getting out of your
If you like to dance, you can simply turn on some music and create
your own dance routine. Begin by tapping your toes to the music. You
can swing your legs, rotate your ankles, bend your toes, bend your
knees, move your legs up and down, or do the cha-cha. You can raise
your arms straight up or out, bend your arms at your elbows, circle
your arms, twirl your arms around, rotate your wrists, bend at the
waist while reaching for the floor, and much more.
To work the specific muscle groups you can add light weights (or use
soup cans or jugs of water as weights). Work up to 12 to 15
Start with shoulder shrugs. Sit in a chair with your back straight
and feet flat on the floor. Raise your shoulders up toward your ears,
roll your shoulders backwards, then return to starting position.
Chair fly strokes work the chest, shoulders, and upper back. Extend
arms out to the side at shoulder height, palms facing forward. Bring
arms forward until hands touch in front of the body, then return to
Arm curls work the biceps. Extend arms down at side with palms facing
forward. Bring palms to shoulders, then return to starting position.
Triceps extensions work the back of the arms. With the arm raised and
elbow bent and pointed toward ceiling, extend hand toward ceiling
until arm is fully extended. Return to starting position and repeat
with other arm.
Single leg raises work the thigh and hip flexor muscles. With leg
extended in front of body and heel resting on the floor, lift
extended leg to approximately hip level. Return to starting position.
Repeat with other leg.
Heel raises target the calf. While sitting with both feet flat on the
floor, raise heels off the floor and return to starting position.
Ready? Set? Sit and get fit!