Sit on the edge of the chair with your back straight. Hold the sides of the chair for support. Lift and straighten one or both legs out in front of you. Hold for a few seconds, then lower without letting your feet touch the ground. Repeat for 15-20 repetitions.
Sit on the chair with your back straight. Hold the sides of the chair with both hands. Lift your feet slightly off the ground. Twist your torso to the right, then to the left, while keeping your core engaged. Repeat for 20 twists (10 on each side).
Sit on the chair with your back straight and hands gripping the sides for support. Lift both legs straight out in front of you, keeping them parallel to the ground. Hold for a few seconds, then lower without touching the ground. Repeat for 15-20 repetitions.
Sit on the chair with your back straight and hands lightly placed behind your head. Lift your feet slightly off the ground. Bring your right elbow toward your left knee while extending your right leg straight. Switch sides, bringing your left elbow toward your right knee while extending your left leg straight. Continue alternating sides for 20 repetitions.
Sit on the chair with your back straight and hands behind your head. Lean to the right, bringing your right elbow toward your right hip while lifting your right knee. Return to the starting position and switch sides. Perform 15-20 repetitions on each side.
Sit on the chair with your back straight and hands gripping the sides for support. Lift your feet slightly off the ground. Alternate kicking your legs up and down in a fluttering motion. Continue for 30 seconds to 1 minute.
Sit on the chair with your back straight and hands gripping the sides for support. Walk your feet back, bringing your body into a plank position. Hold the plank position, keeping your body in a straight line from head to heels, engaging your core muscles. Hold for 30 seconds to 1 minute.
Sit on the chair with your back straight and feet flat on the ground. Inhale, arch your back, and lift your chest (Cow position). Exhale, round your back, and tuck your chin to your chest (Cat position). Repeat the Cat-Cow stretch for 1-2 minutes, focusing on breathing deeply and engaging your core muscles.