Take a sturdy chair or platform, the height of which should be around normal chair height or about 2 feet.

Make sure you place the chair on a non slippery floor. Make sure that the chair which you are using has a hard seat and not a cushioned one.

Start the exercise by sitting on the chair. Now position your hands on the front of the chair beneath your thighs with your hands pointing forwards.

Slowly shove yourself away from the chair by walking ahead a step with your feet while balancing your weight with your arms and legs.

Here your feet should be placed flat on the floor, your knees bent at 90 degrees and your bottom should be in front of the chair and just off it, with your shoulders and butt in a one line.

Now lower your butt towards the ground by bending your elbows, all the time keeping your back erect and not curving it. Meanwhile relax your legs so that they allow you to move downwards, sustaining the motion but not in charge.

When your elbows reach 90 degrees push yourself up using only your arms, making sure that you try your hardest to use your legs as little as possible.

Repeat the above steps for at 15-20 times.

• Take a mat and lie straight on the mat.
• Now bend your legs from the knees at an angle of ninety degrees. Make sure that your feet, ankles, and knees are allied and hip-distance apart.
• Now inhale and slowly try and bring your breath first into the chest than tummy and then lastly to the pelvic muscle.
• Now release the breath first from the pelvic muscles to the tummy and the to the chest.
• Now slowly incline your pelvic bowl by involving the abdominal muscles and pulling your tummy down towards the spinal cord. Now continue this action so that the abs compresses the lower spine into the floor.
• Now start curling the pelvic bowl in round movements.
• Repeat the movements for the number of times you can.

• Take a stability ball and position your back on the stability ball.
• Raise both your hands towards the head and cross them over the head.

• Now inhale and expand your stomach.
• Now raise your head with the help of the hands while maintaining the balance on the stability ball.
• Exhale and contract your stomach while doing the above step.

Note: If your head and neck muscles get tired very soon than your position on the ball is not proper. Just again balance properly on the stability ball and try the crunches again. While doing the crunches place your tongue upwards in the mouth. This would help the muscles deep in your neck kick in.

The Genie sit is an exercise that helps you strengthen a back knee muscle (Hamstring), butt, the front thigh muscles and abs. Hummm that’s sounds interesting. Benefit of so many muscles just by doing one exercise!!! So don’t wait and start doing Genie Sit exercise as follows.

· Start the initial position by sitting on your knees on a mat.

· Bend your arms from the elbow and cross them at the chest level.

· Sit erect keeping your abs tight.

· Tilt backwards as much as you can, keeping rest of your body tight.

· Inhale while tilting the upper body.

· Now return to the starting position and while returning exhale.

The Side Plank exercise helps strengthen your side part and the abs. This exercise helps reducing the lower spinal problems especially in women. So improve your spinal fortitude by practicing the below exercise.

Directions to perform Side Plank:

Be positioned on your right side on a mat or carpet.

Lift yourself away from the ground balancing with the forearm and side of the bottom foot.

Contract the abs muscles.

Seize this position as long as you can.

Repeat the exercise on the other side.

Cellulite in women is more common than in men. And the vital thing to chuck cellulite is to have proper diet. So here is a four-week anti-cellulite diet schedule that helps you get rid of cellulite.

Take a diet with low-cal, low-fat, high-protein and lots of fruits.

Drink at least 8-10 glasses of water per day. This would help reducing cellulite.

Increase antioxidants supply. Have at least 4-5 platefuls of fruits which help deliver antioxidants.

Eschew the consumption of toxins.

Eat protein rich food like white fish, chicken, pulses and beans and fruits like watermelon, banana, cucumber, celery and asparagus. These help fight fluid retention.

Say yes to eggs and no to cellulite.

Breakfast should be a must. It fuels metabolism decreasing cellulite.

Avoid beverages like coffee, alcohol etc.

Say no permanently to high sugar stuff and high calories food. Salted products should also be banned.

Carry out this diet program for four weeks and see the difference in your cellulite.

Today spinal chord diseases are at a boom because of the increasing use of Pc’s and Laptop’s. 90% of the working people are facing the spine problem. So to reduce the spine pain here is a simple exercise known as “Supine Spine Twist”.

• Rest yourself on the floor with your arms stretched out in Titanic pose as shown in the figure and breathe out.
• Lift your legs from the hips and curve the knees to make a 90 degree angle.
• Softly squash the spinal column towards the floor.
• Now breathe in and move the hips along with legs to the right keeping the knees together.
• Repeat the same movement to the left side and breathe out.

This exercise would help your spine move freely and alleviates the spinal and pelvis.