Arm stretch

Lift the right arm forward at shoulder height. With the help of the left arm, pull the right arm’s fingers down for five seconds. Perform three sets on each arm.

By Pooja Bhatia Arora, a fitness trainer and aqua-aerobics instructor.

Back stretch

While keeping your hands outstretched, round the back and pull. Do this for a minute, for five times, to relax the back muscles.

Chair plank

Position the chair against the wall. Rest your hands on the edge of the chair and lean forward. Now, lift your buttocks upwards while breathing in. Then breathe out and lower your buttocks. Repeat 10 times.

Glute building

While sitting, hold the edge of your chair. Now, breathe in and raise your body by tightening the glutes. While breathing out, lower the body and relax the glutes. Repeat five times.

Chest stretch

While sitting, spread your arms wide at shoulder length. Push them back simultaneously as much as possible. Hold for 10 seconds. Make sure your back is straight at all times. Repeat five times.


Make sure your chair is placed against a wall. Now, while holding the edges of the chair, do the regular push-ups. Repeat 10 times.

Chair bends

Sit in a chair and keep your knees shoulder width apart. Now breathe in and raise your hands to shoulder level. Then breathe out and bend forward as much as you can. Repeat 12 times.

Leg raises

Keep your hands behind the head and while breathing in pull your legs up till they are parallel to the floor. Breathe out and bring them back to the floor. Repeat 10 times.

By health guru Mickey Mehta