Essence, November 2002

You’ve been meaning to make your fitness routine, well, more routine, but every time you plan to take a walk around the park or pop in a workout tape, something (the job, the chores, the kids) derails your best intentions. To help you get on track, we’ve found five fast exercises you can do at work or at home. And although these moves aren’t meant to replace your workout, they are a good substitute on those days when you’re pressed for time.

DESKSIDE DIPS

Sit on the edge of desk and place your palms flat on the desk, elbows facing backward. (a) Support your weight with your hands and scoot your butt off the desk, lowering your body as far as you can go. (b) Keep elbows close to your side, chest open and knees bent. Use arms to raise back to starting position. Do four sets of eight reps.

ANYTIME, ANYPLACE ABS

This routine can be done while in your car, at your desk or waiting for the bus. “Abs can be hard to develop, so you need to work them every day,” says Delane Vaughn, a personal trainer in Los Angeles.

Exhale as you contract your abdominal muscles, pulling your navel toward your spine. Hold for a count of eight, then release as you inhale deeply. Do as many reps as you can in three minutes; in the last minute, increase the pace (think of a dog’s panting).

TUSH TONERS

These are great to do while watching TV:

(a) Stand in front of sofa with legs hip width apart and arms outstretched.

(b) Slowly bend your knees as though about to sit, but instead just tap your butt on the cushion and return to standing position.

Keep your chest open and your heels on the floor, and don’t let your knees move past your toes. Do four sets of 12 reps.

PRAYING FOR PATIENCE

We’ve all had cause to look to a higher power for guidance during a stressful day, and you can use that same prayer position to work your chest, shoulders and biceps. (a) Place the palms of your hands together, elbows touching. (b) Slowly lift arms until you can peek under your elbows, and hold for a count of eight; then lower at the same pace. Do four sets of eight reps.

CAN’T-WAIT CALF RAISES

To make anything that’s done standing in one spot less tedious, try this move: (a) Stand with legs shoulder width apart, feet turned out at a 45-degree angle. (b) Place hands on hips and raise your heels as high as you can while contracting your butt muscles. Return to starting position. To target a different set of muscles, try the raises with your feet facing forward. Do four sets of 12 reps.