How To Get Fit Riding the Subway

Tone your calves by slowly rising up on your toes, lowering, and repeating.

Turn your pocketbook, gym bag, or briefcase into a dumbbell by slowing curling it up toward your chest. Repeat 10 times, then switch arms.

At arm’s length, grasp the car’s vertical pole with one hand. Bend your elbow and slowly lean in, keeping your feet planted and supporting your weight with the muscles in your shoulder and chest. Hold this position for one stop before leaning back out. Switch arms and repeat.

Stand at arm’s length from the overhead bar and grab it with both hands shoulder-width apart. Slowly lean in, keeping your feet planted and your arms straight, until your head is under the bar. Hold for several seconds, then push back to the original position.

Squeeze your buttocks, hold for a few seconds, release, and repeat. This can be done sitting or standing.

If you have a seat, put your bag or briefcase between your legs and squeeze your legs together using only your thigh muscles.

While sitting, raise your feet off the ground and your knees a few inches toward your chest, contracting your stomach muscles. Hold for a few seconds before lowering your legs. Repeat 10 times.

Add a little aerobic exercise by changing cars at each stop. Then get off a stop early and walk the rest of the way.