Warm-Ups

Hands Rotation

1.  Stand with both legs slightly apart.

2. Rotate both the hands together in clockwise direction – 10 times.

3. Rotate the hands in anticlockwise direction – 10 times.

Shoulder Rotation

1. Place your hands on your shoulders.

2. Rotate your shoulders in circular motion in backward direction – 10 times.

3. Rotate the shoulders in forward direction – 10 times.

Arm Swing

1. Stretch arms straight out to the side and back behind you.

2. Then bring them all the way towards the chest.

3. Perform the steps 10 times.

Neck Exercises

1. Drop your head forward and then backward – 10 times.

2. Turn your head to the right, back to center, then to the left – 10 times.

3. Drop your head forward and rotate it in clockwise direction – 5 times.

4. Rotate the head in anticlockwise direction – 5 times.

 Hip Rotation

1. Keep upper body stationary.

2. Rotate hips clockwise – 5 times.

3. Rotate hips anticlockwise – 5 times.

Knee Rotation

1. Keep your feet close together.

2. Bend your knees and hold them with your palms on the respective kneecap.

3. Rotate knees clockwise – 5times.

4. Rotate knees anticlockwise – 5 times.

Sit - Ups

1. Position your feet a little wider.

2. Keep your arms in front.

3.Perform sitting and standing alternatively in this position – 10 times.

Waist Twisting

1.  Stand on the twister and hold the handles.

2. Twist your waist in both directions – 20 times.