Some exercises that can be done sitting down include clenches, ankle rotations, arm stretches and calf muscle toning. To do clenches, contract the buttocks for 10 seconds, then release, and repeat for five sets of eight repetitions.
To perform ankle rotations, rotate both ankles in both directions for five seconds for five sets of eight repetitions.
Arm stretches entail reaching with the right arm as far to the left as possible while supporting it there with the left hand. A good stretch requires holding the stretch for five seconds and repeating it eight times before switching to the left arm.
Calf muscle toning involves raising the legs on the very tips of the toes while remaining seated to stretch the calf muscle until it burns. One should hold this position for 10 seconds and perform eight repetitions.