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The No-Gym-Needed Workout

* Chair squat (hips, buttocks, legs): Stand with feet hip-width apart a few inches in front of a sturdy chair, as if you were about to sit in it. Pull navel towards spine. With hands on hips, inhale and bend your knees until your behind lightly touches the chair. Hold for one second. Exhale as you squeeze your buttocks, returning to start. Do 10 to 15 repetitions.

* Quadriped (lower back, abdominals, buttocks): Get on your hands and knees in a "tabletop" position, with your palms directly under your shoulders and your knees directly under your hips. Keep your back flat, and pull navel towards spine. Inhale and lift your left leg straight back, squeezing your buttocks. When stable, lift your right arm straight out in front of you. Hold for one second and exhale, returning to start. Do 6 to 10 repetitions on each side.

* Wall push-up (chest and arms): Stand two feet in front of a wall, facing it with your feet together. Pull navel towards spine. Place your palms on the wall in line with your shoulders. Inhale and lower your chest toward the wall. Exhale and return to starting position. Repeat 10 to 15 times. Finish off by stretching.

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