Let’s be real. Finding time to work out feels impossible sometimes. You’re stuck in traffic, long office hours, back-to-back chores. And if you’re using public transport like the metro every day, you probably think working out there is out of the question. But guess what? It’s not.
You don’t need a gym to stay active. You don’t even need much space. All you need is your body, a little creativity, and the will to move. That boring metro ride can actually become your secret workout time.
Here are 7 simple exercises you can do inside the metro without drawing too much attention. These moves will help you tone your body, improve balance, and make the most of your commute.
Why Exercise in the Metro?
Most metro rides take at least 30 minutes. Some people ride for even an hour or more every day. That’s time you could use to do something for your body. You don’t need equipment. You don’t need to sweat buckets. You just need to stay active.
Also, doing light movements during travel keeps your blood flowing. It helps prevent stiffness, especially if you sit at a desk all day. It also wakes up your core and improves posture.
Can You Really Workout Without People Noticing?
Yes. Most of these moves are low-key. You won’t be lying down on the metro floor or doing jumping jacks. These are subtle exercises. They can be done while standing or holding a pole. Some can be done sitting. And most people won’t even realize you’re working out.
Let’s check out the best ones you can try.
1. Standing Calf Raises
This one’s simple but super effective. It helps tone your calves and improves balance.
How to do it:
- Stand straight and hold the pole or side rail for support.
- Slowly lift your heels and stand on your toes.
- Hold for 3 seconds at the top.
- Lower your heels back down.
- Repeat 15 to 20 times.
Why it works:
This move tones your lower legs and improves blood circulation. If you do this daily during your ride, your calves will start to feel stronger and more defined.
2. Seated Leg Extensions
Don’t want to stand? No problem. If you get a seat in the metro, this one is great for your thighs.
How to do it:
- Sit up straight with your feet flat on the floor.
- Slowly lift one leg until it’s straight.
- Hold for 5 seconds.
- Lower it down slowly.
- Repeat 10 times for each leg.
Why it works:
This targets your quadriceps. It’s a simple way to build leg strength without standing up or disturbing anyone.
3. Core Squeeze and Release
Your abs are always with you, no matter where you are. And this move is totally invisible to others.
How to do it:
- Sit or stand with your back straight.
- Tighten your abdominal muscles like you’re pulling your belly button in.
- Hold that squeeze for 10 seconds.
- Release and rest for 5 seconds.
- Repeat 10–15 times.
Why it works:
You’ll feel your core wake up. This move strengthens your stomach muscles and also helps improve posture. It’s a small move with big results.
4. Shoulder Blade Squeeze
Many people have tight shoulders from slouching or staring at phones. This exercise fixes that.
How to do it:
- Sit or stand tall.
- Pull your shoulder blades together, like you’re trying to hold a pencil between them.
- Hold for 5 seconds.
- Release slowly.
- Do 15 reps.
Why it works:
This move opens your chest and strengthens your upper back. It helps with posture and reduces neck pain. Plus, it’s subtle enough to do without looking odd.
5. Glute Squeezes
Want a firmer backside without squats? This one’s your friend.
How to do it:
- Sit or stand straight.
- Squeeze your butt muscles tightly.
- Hold the squeeze for 10 seconds.
- Release and rest for 5 seconds.
- Repeat 15–20 times.
Why it works:
Glute squeezes activate your butt muscles and improve lower body strength. They also improve posture and are perfect for people who sit all day.
6. Standing One-Leg Balance
This move improves your balance and works your legs at the same time. You’ll look like you’re just standing normally.
How to do it:
- Hold the side pole for support.
- Lift one foot off the floor slightly.
- Hold for 15 seconds.
- Switch legs.
- Do 3 rounds per leg.
Why it works:
Balancing on one leg works your ankles, thighs, and glutes. It also wakes up your core and builds joint strength.
7. Wrist and Forearm Stretch
Holding your phone or bag for too long can tire your hands and arms. This stretch helps fix that.
How to do it:
- Extend one arm forward, palm facing down.
- Use the other hand to gently pull your fingers back.
- Hold for 10 seconds.
- Switch sides.
Why it works:
This stretch reduces tension in the wrist and forearm. It’s helpful for people who work on laptops or hold devices for long periods.
What to Keep in Mind While Doing Metro Exercises
Stay subtle
Choose movements that don’t disturb others. Don’t block doorways or crowd the space. These exercises are all meant to be done with small, mindful actions.
Watch your posture
Whether you’re sitting or standing, keep your spine straight. No slouching. Good posture is the first step to a toned body.
Wear comfortable clothes
You don’t have to wear gym clothes, but something flexible and not too tight is better if you plan to move.
Hydrate before and after
Even light movement can make your body warm up. Carry a water bottle. Sip on it before and after your ride.
Create a habit
Pick 2–3 exercises to do on each ride. Rotate them during the week. That way, different muscles get worked and you stay consistent.
Bonus Tip: Combine with Breathing
If you add deep breathing to any of these movements, it becomes even more powerful. It calms your nervous system and helps you stay alert.
Try this:
- Inhale slowly through your nose for 4 seconds.
- Hold for 2 seconds.
- Exhale through your mouth for 6 seconds.
Do this while squeezing your core or glutes. You’ll feel the difference.
Train Without the Train Noticing
These moves are not flashy. But they work if you stay regular. Your daily metro ride doesn’t have to feel like wasted time anymore. With just a few changes, it can turn into your mini fitness zone.
So next time you step into the metro, try one or two of these exercises. You don’t need space. You don’t need gear. You just need to show up for your body, even for 10 minutes a day.
Keep it simple. Keep it smart. And enjoy the ride while building a better you.
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