Tube training for busy commuters

When there's no time in your day for working out, get creative and exercise when and where you can - whatever other people think.

Try fitting a few simple exercises into your daily commute, and you should notice a difference after a few weeks of dedicated practice - if you can find the space, that is. These exercises were dreamed up by Austrian sports doctor Professor Paul Haber.

We put them to the test, and asked top fitness coach Tim Bean of Total Physique Management to pass his verdict.

Leg raises

Sitting, with your back pushed into the seat for support, raise your lower legs as high as they will go, and hold for three seconds.

What it does: works the muscles at the front of your thighs, the quadriceps.

Tim Bean says: "You can improve the work that your muscles are doing by balancing your briefcase on your feet while you do this. It's best to keep yourself pushed back into your seat, to support your back."

The back brace

Face away from the direction you're travelling in and place your feet close to a partition. Grip a handhold. Lean back as the train moves, then forwards when it stops, so you're moving against the direction of travel.

What it does: works the upper back and biceps.

Tim Bean says: "Be careful - I can visualise the domino effect in a busy commuter train. It might work if you're pushing against the forces of inertia by working the triceps and chest muscles, but you'd be better off finding a seat back to practise a press-up on."

Pole squats

Hold a pole to steady yourself and, with your feet hip-width apart, squat down to a 90-degree angle with your legs. Hold the position for as long as you can, and slowly come back up to standing.

What it does: works the muscles of the upper legs and backside.

Tim Bean says: "This is one of the best strengthening exercises that you can do. If I could pick one exercise for the lower body, this would be it. Irrespective of the environment in which you do it, it is highly productive. It's a multi-joint activity, in that it works the muscles surrounding the ankle, knee, hip and back - and the abdomen, too, because you brace the trunk as you do it.

"Once you get a bit more advanced, you can do this one-legged, with the other leg extended straight out in front of you, and if you use your arms to pull yourself back up, they'll get a bit of work, too."

Tricep dips

From sitting, put your hands beside you on the edge of the seat and push your bottom up. Keeping your back close to the seat, lower your body towards the floor, and raise it.

What it does: Works the triceps, the small muscles at the back of the upper arm.

Tim Bean says: "This is good for strengthening the back of the arms; the tricky bit is finding enough space to do it in."

Thigh stretch

Hold one ankle and bend it up towards your backside, as far as it will go.

What it does: stretches the thigh and hip muscles.

Tim Bean says: "You need support for this. It's a brilliant exercise, which stretches the hip flexor muscle at the top of the thigh. It's a good one, even for very fit people."

Cross hold

Stretch out both arms, hold on to the support straps or poles on the train and lean backwards and forwards from the hips.

What it does: stretches the muscles across the chest when you lean forward, and across the back when you lean back.

Tim Bean says: "This will give you a small stretch across the chest and down the arms."

Trapeze stretch

Hold the upright support poles or handrails and hold tight, lifting your feet into the air, then lowering again.

What it does: stretches the back and shoulders.

Tim Bean says: "This is a very good stretch for the back - but be careful where you do it, and check that the supports can take your weight."

Seated stretch

When sitting, reach up so that your arms are beside your ears, then lean forward from the hips until your back is as flat as possible.

What it does: stretches the back and arms.

Tim Bean says: "Straighten your legs a bit while you do this and it will stretch through your lower back and become a bit of a hamstring stretch too."

? www.totalphysique management.com

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