Full body lifts
This one is for those of you who sit on a chair with no wheels. Hold on to the sides, or the armrests, of your chair, lock your elbows (but not too tightly), and lift yourself off it so your entire body is hanging in the air — especially from your hips to your toes. If you feel like challenging yourself, bring your knees close to your chest. Stay in this position for 15 seconds before relaxing back into your chair. Do at least 4 reps of this lift.
Knee lifts (single)
Straighten your back and make sure it doesn’t touch the back of the chair. Now, with your back straight, bring one of your knees as close as you can to your chest. Hold it for a few seconds, release, and repeat with the other knee. Try 20 reps for maximum results.
Knee lifts (double)
Sit as you did in the previous exercise and hold the sides of your chair for support. Put your knees together and bring them both as close as you can to your chest. Just like earlier, hold for a few seconds before releasing and repeat 20 times.
Touch your toes
Sit up straight and make sure your feet are flat on the ground. Stretch your arms out to the sides (shoulder level), then rotate your torso to one side and bend so one hand touches the opposite foot and the other is in the air. Return to your original position and switch sides. 20 reps of that and you’re gold.
Sit up straight as you did in the knee lifts and put your hands behind your head. Bring your knee closer to your chest and meet it with the opposite elbow. Return to your base position and switch sides. 15 reps per side should do the trick.