Time Out New York / Issue 591: January 25•31, 2007

The move

For posture and strength | Squat swing
‿Start with your feet shoulder-width apart,‿ Peter Monge instructs. ‿Then bend your knees and lean slightly forward as if you are going to sit down. Next, straighten your legs as you come back up and swing your arms over your head as far as they can go.‿ Besides improving posture and stretching your shoulders, three sets of ten reps every three days of this easy-to-master move should ensure that ‿you'll feel stronger within two weeks.‿

For posture, strength and balance | Unilateral split squat + rotation
This motion packs the benefits of the squat swing, plus it improves balance, which, Monge explains, is important: ‿If we don‿t train it, we lose equilibrium as we age.‿ Begin with one foot forward and one foot behind you on a chair, then ‿bend so that your back knee comes very close to the ground while turning your torso toward your front knee.‿ Switch legs and repeat: Do three sets of ten reps every three days.•Emily Weiner

Peter Monge, shown here, is the fitness director and master trainer at the Complete Body Development gym in Manhattan. 80 John St at Gold St (212-248-3030).