Malaika Arora, a prominent figure in Bollywood, consistently inspires many with her dedication to health and fitness. At 51, she continues to defy age stereotypes, demonstrating that women can be glamorous and powerful at any stage of life. Malaika actively shares her fitness journey with her fans, offering glimpses into her workout routines and healthy lifestyle choices.

Recently, Malaika shared a video on Instagram showcasing what she calls "7 Chinese Movements". According to her, these gentle yet powerful exercises can make you feel lighter, younger, and more energized in just two minutes. She emphasizes that these movements help melt away stiffness and boost lymphatic flow, releasing hidden tension and opening up the body. Inspired by traditional Chinese exercises like Qigong and Tai Chi, these movements focus on improving flexibility, reducing stress, and balancing energy flow.

Here's a breakdown of the 7 Chinese Movements demonstrated by Malaika:

1. Neck Rolls and Shoulder Openers: These movements relieve tightness in the neck and shoulders, improve posture, and release stress stored in the upper body. They are particularly beneficial for those who spend long hours working at desks or looking at screens, improving flexibility and blood circulation around the neck and shoulders.
2. Spinal Twists: Spinal twists enhance spinal mobility, ease back stiffness, and stimulate circulation along the spine. They gently massage the internal organs while also improving spinal mobility and posture, known for their detoxifying effect.
3. Arm Circles and Shoulder Lifts: These dynamic movements strengthen the shoulder girdle and enhance mobility while relieving tension in the arms. Arm circles improve shoulder mobility and flexibility, increasing blood flow to the shoulder joint and reducing pain and injury risk. They open up the chest, improve blood flow, and combat desk-related tightness.
4. Torso Bends and Side Stretches: By lengthening the torso and stretching out the sides, these exercises increase flexibility, open up the chest, and aid deeper breathing. Torso bends, along with side stretches, boost the flexibility and strength of the muscles along the sides of your waist and back, making daily movements easier and more comfortable.
5. Hip Circles and Pelvic Tilts: These movements loosen tight hips, support lower back health, and encourage lymphatic drainage. They release stored stress in the lower body and improve overall balance.
6. Leg Stretches and Kicks: These movements strengthen leg muscles, enhance balance, and improve circulation in the lower body. They also boost blood circulation in the legs, strengthen muscles, and improve coordination.
7. Full-Body Flow Sequences: This final sequence combines all the movements into a smooth sequence for total relaxation, energy alignment, and tension release. It integrates the above exercises to promote overall relaxation, energy circulation, and tension release.

Malaika's fitness mantra extends beyond these exercises. She emphasizes the importance of yoga, a nutritious breakfast, and oxygen therapy. Her daily checklist includes completing her step target, sun exposure, water, sunscreen, and fresh air. She promotes a holistic approach to wellness, advocating for clean eating and regular exercise. In addition to the "7 Chinese Movements", she has also shared her functional HIIT routine, which includes jumping jacks, glute kicks, rope skipping, and high knee taps. She also incorporates exercises with a Swiss ball and dumbbells.

Malaika hopes to inspire women to embrace their authentic selves and break age-related stereotypes. She believes that beauty is not about holding on to youth but about embracing every phase of life with confidence.