Have you ever thought that, while standing at the bus stop, you can strengthen your balance, your abdominal, calf and upper thigh muscles? Or at the office, that you can strengthen your arm and thigh muscles, without attracting any attention?
 
There is a basic position in yoga, called the Mountain, which is one of the many standing up balance positions that help create stability. As easy as it may seem, one needs to have full awareness of the whole body to do it properly.
 
Stand up straight with your feet joined or slightly apart, and your arms positioned loosely next to your body. Sway slightly back and then forward to ensure balance. To exercise the calf muscles, lift your heels, and then lower them again slowly.
 
For the upper thighs, take a deep breath, filling and slightly extending your chest. Feel your spinal cord stretch as you exhale, softly pulling back your shoulders, pulling in your tummy muscles, and simultaneously tightening your upper thigh muscles.
 
To exercise the arms, recall how they tighten when lifting a table and do the same, sitting at your office, as if attempting to lift it.
 
While at home, seated writing, reading or watching TV you can strengthen the top part of your thighs. With your back straight, leaning against the back of the chair and your legs bent with the thighs parallel to the floor, stretch forward one leg, the toes looking up and hold for a few seconds feeling it tighten. Bend your knee slowly and repeat 10-12 times.