Take a break

We all know that poor posture and sitting for long hours is bad for health. So spare five minutes each day and do these exercises at your workstation


Lunges (left); and weighted squats.
Lunges (left); and weighted squats.

Lunges

Lunges: Repeat 10 times
Lunges: Repeat 10 times

Stand tall, feet hip width apart. Now drag one leg back and go down to the floor where both knees are bent at 90 degrees. Come back up and switch legs. Repeat 10 times.

Weighted squats

Weighted squats: Repeat 10 times
Weighted squats: Repeat 10 times

This is a progression from the regular squats. You can use anything to add weights, from a water bottle to a small carton. Just hold the weight and squat. Repeat 10 times.

Overhead squats: Repeat 10 times.
Overhead squats: Repeat 10 times.

Overhead squats

It’s a regular squat with arms pointing upwards to the sky. To make it a little challenging you can add some weights. Repeat 10 times.

Downward dog: Repeat thrice.
Downward dog: Repeat thrice.

Downward dog

Go down on the floor. Come to the plank position and then push your hips up. Keep the elbows locked and knees straight. Hold for 20 seconds and rest for 10. Repeat thrice.

Cat & camel: Repeat these movements 10 times.
Cat & camel: Repeat these movements 10 times.

Cat & camel

Get down on the floor with your hands and knees. Now, drop your head down and move the spine up like a camel. Then drop your spine down and lift the chin up like a cat. Repeat these movements 10 times.

Bird-dog: Repeat 10 times on each side.
Bird-dog: Repeat 10 times on each side.

Bird-dog

Get down on the floor with your hands and knees, and head in line with the spine. Bring your right knee and left elbow close to the chest and return to the first position. Repeat 10 times on each side.

Leg swings: Do 10 repetitions on each leg.
Leg swings: Do 10 repetitions on each leg.

Leg swings

Hold on to a chair with one arm and swing your leg front and back as high as you can. Do 10 repetitions on each leg.

Side plank: Repeat four times.
Side plank: Repeat four times.

Side plank

Lie on one side. Then raise yourself on your elbow, keeping the head to toe in one straight line. Hold for 20 seconds and then rest for 10. Repeat four times.

Russian twist: Repeat 10 times.
Russian twist: Repeat 10 times.

Russian twist

Come to the L-hold position on the chair and move from one side to the other, working hard on the obliques. Repeat 10 times.

Farmer’s walk: Do five rounds.
Farmer’s walk: Do five rounds.

Farmer’s walk

Get off your chair, hold something of equal weight, like a water bottle, in your hands and walk around. Walk for a 30 seconds and rest for 10. Do five rounds.

By Shwetambari Shetty, co-founder of The Tribe Fitness Club

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