Office Workout
If you have trouble staying fit at work, these office exercises are a great way to keep your body moving right at your desk. Raksha D’Souza checks them out

Though these workouts may not be a replacement for traditional strength training, they offer you a way to keep your blood moving if you can’t get away from your work.

Plank on elbows and toes
Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

Complete breathing exercises
Sit up straight. Exhale, inhale and, at the same time, relax the belly muscles. Feel as though the belly is filling with air. After filling the belly, keep inhaling. Fill up the middle of your chest. Feel your chest and rib cage expand. Hold the breath in for a moment, exhale as slowly as possible. As the air is slowly let out, relax your chest and rib cage. Begin to pull your belly in to force out the remaining breath. Close your eyes, and concentrate on your breathing. Relax your face and mind. Let everything go. Practice for about five minutes.

Prone cobra
Lie face down on the floor with your arms beside your hips and your palms facing up. Activate your core muscles by drawing your abdominals toward your spine and squeezing your gluteals. Slowly exhale and lift your chest off the floor and your arms up and backward toward your hips. Rotate your thumbs toward the ceiling as you carry out the movement. Pause at the top of the movement for two seconds, and then return to the start position.

Superman
Kneel on all fours with your knees under your hips and hip-distance apart and put your hands on the floor a shoulder-width apart under your shoulders. Put your spine into the neutral position. Activate your core by drawing your abdominal muscles back toward your spine. Without sideways movement and keep your abdomen pulled in, exhale and slowly raise an opposite arm and leg until they are parallel to the floor - be careful to follow the tempo you have set. Inhale and slowly return your arm and leg to the starting position. Repeat for the desired number of reps, and then repeat the exercise using the other arm and leg.

Push-ups with feet elevated
Kneel down on the floor and place your hands flat on the floor and slightly wider than shoulder width apart. With your shoulders directly over your hands, straighten your arms. Move your feet back, placing your toes on a stand that is 18 inches high. At this point, your body should form a straight line from your shoulders to your ankles. Your body should remain straight throughout this exercise. Keep your head and neck in line with your body so that you are looking down toward the floor. This is the starting position. In a controlled fashion, lower your body down toward the floor; bend your elbows, until your body nearly touches the floor. Now, push your body up away from the floor, straighten your arms, until you have returned to the starting position.

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