Take a break

Standing side bend

Stand against the wall, facing sideways. With one arm overhead, do a side bend, moving from waist. Return to the starting position. Repeat five times.

Core strength

Stand in diagonal plank, leaning into the wall. Keeping abs, glutes and back muscles engaged, lift one arm away from wall. Alternate arm lifts five times.

Pec-stretch; and upper back stretch.

Pec-stretch

Stand next to a wall, with your forearms on it. Now while standing move into the lunge position. Rotate chest away from the shoulder and return. Repeat five times.

Upper back stretch

Keep arms to side in W shape, with palms facing outwards and away from the shoulders. Squeeze shoulder blades to bring elbows to waist and back to W. Repeat 10 times.

Shoulder stretch; and shoulder strengthener

Shoulder stretch

Stand facing a wall, with one arm across the chest. Rotate opposite, from shoulder to wall, to feel the stretch. Repeat five times on both sides.

Shoulder strengthener

Stand facing the wall, in a diagonal plank position leaning into the wall. Slide forearms outwards and back to parallel. Repeat five times.

Single leg squat; and plié squats

Single leg squat

Stand on one leg, opposite arm lifted. Move down to touch the raised hand to the floor, bending the standing leg to a half squat position. Repeat eight times on either side.

Plié squats

Stand tall behind a chair with feet wider than the shoulders. Turn out toes and knees 45 degrees. Now squat and lift up pushing through heels. Repeat 15 times.

Lower back stretch (left); and seated swan .

Lower back stretch

While seated, stretch your legs wider than the chair. Now bend forward to touch the floor with your hands. Walk your hands towards the back of the chair to stretch. Repeat thrice.

Seated swan

Sit straight. Lift your arms to ears, the chest to the ceiling, and sequentially lift and arch the spine upwards. Exhale to return to start position. Repeat thrice.

By Taru Chaddha, founder, RedMat Pilates Studios, Gurugram