Happy National Flag Day!

If the idea of spending hours at the gym makes you dread exercise, you may be looking for a more enjoyable alternative. Instead of lengthy workouts, these quick micro exercises will help you to tone up and trim down without setting foot in a gym — in fact, you can do them even while you're doing other tasks!

• Crunchless crunches. Strengthen your abs while sitting at your desk or walking around the grocery store. Simply tighten your abdominal muscles by sucking in your stomach slightly. Hold this move for 3 to 5 seconds, and then release and repeat for as many reps as you like.
• Break for squats. While cleaning your house or even working in your cubicle, take periodic breaks for squats. Do 5 or 10 squats at a time until you complete a set of 100.
• Relax into a wall sit. While reading documents at work or watching your favorite TV show at home, do a wall sit instead of sitting in a chair. Use your core muscles to keep you steady, and even work in some tiny pulses in your legs to tone your glutes.
• Stop, drop and push up. When you're doing a somewhat active chore, such as walking the dog or doing the dishes, stop every few minutes to do a round of push-ups.

Mile Posts: 5 Easy Exercises You Can Do All Day [Women's Running]
Deskercise! 33 Smart Ways to Exercise at Work [Greatist]
5 Crazy Simple Ways to Fit in More Exercise [Women's Health]

CC-BY-2.0/Flickr Jonathan Rolande

Congratulations on your Pet of the Month win for May Nelson! You are unbeWOOFably adorable!