The Move: Seated Adduction/Leg Extensions
This move was developed by Jenn Zerling, a certified personal trainer in Los Angeles and the author of Breaking the Chains of Obesity, and can be done in an office chair, an easy chair or sitting on the side of your bed. While the prime movers are the adductors of the inner legs, the outer leg muscles (including the glutes) are engaged and act as leg stabilizers, says Zerling.

1. Grab a rolled towel or a medicine ball and place it between your knees. Make sure your feet are flat on the ground with your knees facing forward. Place your hands on either side of your hips.
2. While engaging the core muscles, lift both knees up about two inches toward your chest.
3. Extend both legs outward and squeeze the thighs inward. Hold the squeeze for 3 counts and then release.
4. Reps: 15 (keeping the towel or ball between your knees at all times).