Get fit while you sit

By Elaine Paoloni | amNewYork Features Editor

October 11, 2006

You might feel lazy bringing a chair to your next workout, but the prop can actually help you get a better workout by focusing your attention on the muscles you want to tone.

"If you're starting a fitness program or updating your present one, take a load off your back and feet and push it where it will do the most good -- your muscles," says Gerald Moore, a personal trainer at the Sports Center at Chelsea Piers.

"Performing exercises while sitting down allows you to focus on the muscles being trained, so you'll challenge your shoulders and back more intensely."

Moore recommends the following three moves. You can do them seated in a chair at home or adapt them to equipment in the gym.

1. Calf raises
Sit on the edge of a chair whose height places your thighs parallel to the floor. Your feet should be flat on the floor and hip-width apart. Rest plates of weight on your thighs. Raise the weight by slowly pressing up onto your toes. Do three sets of 12 reps.

2. Chest fly
Sit on a chair with a back that extends to at least the height of your head. Sit with your feet spread and flat on the floor. Place a resistance band around the back of the chair at shoulder height, holding one end of the band in each of your hands. Your arms should be at shoulder height and extended out to the sides with your elbows straight. Pull your hands together in front of your chest, keeping them at shoulder height with your elbows straight. Return your arms to your sides at shoulder height. Do three sets of 12 reps.

3. Arm curls
Sit on a chair, feet apart and flat on the floor. Extend your arms straight at your sides. Take one dumbbell in each hand. Slowly raise and lower the dumbbell by bending your arm at the elbow, being sure to keep your elbows against your sides. As you raise the dumbbell, your palms should face forward. Control the lowering of the dumbbell as opposed to letting gravity bring it back to the resting position. Do three sets of 12 reps.