Bollywood’s fitness queen Malaika Arora never fails to inspire with her wellness approach that blends discipline, grace, and mindfulness. Her latest revelation — the Malaika Arora Fitness Routine — is a simple yet powerful 2-minute flow designed to release stiffness, improve flexibility, and bring everyday ease to your body.

Rooted in traditional wellness principles, this rejuvenating practice focuses on slow, fluid motions that enhance energy flow and calm the mind. Whether you’re starting your morning or winding down after work, these 6 soothing stretches can transform the way your body feels and moves.

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Malaika Arora Fitness Routine 2025: Stretches That Keep Her Ageless and Energetic

1. Cat and Cow Stretch

• Part of the Malaika Arora Fitness Routine, this stretch is perfect for improving spinal flexibility and posture.
• Begin on all fours with your hands under shoulders and knees under hips.
• Inhale as you arch your back and lift your chest — this is the Cow Pose.
• Exhale as you round your spine and tuck your chin to your chest — this is the Cat Pose.
• The smooth transition between these poses helps release lower back tension and awaken the core.
• It also boosts blood circulation, enhances body awareness, and promotes relaxation.
• Malaika uses this stretch to keep her spine supple and maintain a graceful, aligned posture.

2. 90-90 Hip Stretch

• The 90-90 Hip Stretch is a key move in the Malaika Arora Fitness Routine, focusing on hip mobility and lower-body flexibility.
• Sit on the floor with your front leg bent at 90 degrees and your back leg also at 90 degrees behind you.
• Keep your chest upright and gently lean forward over your front leg to feel a deep stretch in your hips and glutes.
• This exercise releases tightness caused by sitting for long hours and improves pelvic movement.
• Regular practice enhances posture, balance, and fluidity in your daily motions.
• Malaika includes this stretch to maintain open, flexible hips — essential for her graceful dance movements and yoga poses.

3. Puppy Pose Stretch

• The Puppy Pose Stretch is a calming and restorative part of the Malaika Arora Fitness Routine, perfect for opening up the shoulders and chest.
• Begin on all fours, walk your hands forward, and lower your chest toward the floor while keeping your hips stacked above your knees.
• Rest your forehead or chin on the mat and breathe deeply into your upper body.
• This gentle stretch helps release tightness in the shoulders, spine, and arms caused by daily stress or long sitting hours.
• It also improves posture, flexibility, and upper-body mobility.
• Malaika practices this pose to relax her body, improve shoulder strength, and find a sense of calm after intense workouts.

4. Pigeon Forward Stretch

• The Pigeon Forward Stretch is one of the most soothing and deep stretches in the Malaika Arora Fitness Routine, ideal for opening tight hips and releasing emotional tension.
• Start in a plank position, bring your right knee forward, and place it behind your right wrist with your shin angled across your body.
• Extend your left leg straight back and keep your hips square.
• Slowly lower your upper body over your front leg and rest your forehead or forearms on the mat.
• This pose deeply stretches the hip flexors, glutes, and lower back — areas that often hold stress and stiffness.
• It enhances mobility, improves posture, and promotes relaxation.
• Malaika includes this stretch to stay flexible, balanced, and mindful through her daily fitness practice.

5. Cobra Stretch

• The Cobra Stretch is an essential part of the Malaika Arora Fitness Routine, targeting the spine, chest, and core.
• Lie on your stomach with your legs extended and hands placed under your shoulders.
• Inhale and gently lift your chest off the floor, keeping your elbows slightly bent and shoulders relaxed.
• Exhale and slowly lower down, maintaining a controlled motion throughout.
• This stretch strengthens the spine, opens the chest, and improves posture.
• It also relieves tension in the lower back and enhances flexibility in the core muscles.
• Malaika uses this stretch to keep her torso strong, flexible, and aligned, complementing her graceful fitness flow.

6. Frog Stretch

• The Frog Stretch is a deep hip-opening exercise in the Malaika Arora Fitness Routine, designed to release tension in the inner thighs and hips.
• Begin on all fours and slowly widen your knees while keeping your feet in line with your knees.
• Flex your toes outward and lower your hips gently toward the floor.
• Hold the stretch while keeping your back straight and breathing deeply to relax the muscles.
• This pose increases hip flexibility, improves mobility, and helps alleviate stiffness from long periods of sitting.
• Regular practice also enhances circulation in the lower body and supports proper pelvic alignment.
• Malaika incorporates this stretch to maintain supple hips and a fluid, agile body for her dance routines and workouts.

The Malaika Arora Fitness Routine proves that staying fit doesn’t require long, intense workouts — just a few mindful stretches done consistently can transform your body. From spine-mobilizing flows like Cat and Cow to deep hip openers like the Frog Stretch, these 6 exercises release stiffness, improve flexibility, and promote overall well-being. Incorporating this routine into your daily life can leave you feeling energized, relaxed, and balanced — just like Malaika herself. Make these stretches a part of your everyday wellness ritual and experience the ease, strength, and vitality they bring.

Malaika Arora continues to captivate audiences with her multifaceted career and vibrant lifestyle. Professionally, she is actively involved in television and fashion. She is currently a judge on the 2025 season of India’s Got Talent, alongside Navjot Singh Sidhu and Shaan, bringing her unique perspective to the show The Times of India. Additionally, she has teamed up with filmmaker Karan Johar for a new project.

In the fashion realm, Malaika recently graced the runway as the showstopper for designer Namrata Joshipura at Lakmé Fashion Week 2025, showcasing her impeccable style and presence The Times of India. She also participated in the Deccan Derby 2025, presented by Race2Win Foundation, where she collaborated with designers Rohit Gandhi and Rahul Khanna, blending the worlds of fashion and philanthropy.