Office workout

Work out without leaving your desk!
Published 16 May 2016

Exercise moves to do at your desk

Here are some great ideas to stretch, strengthen and move more without leaving your home or office. All you need is your desk, your chair and a book and exercise ball if you have one – no biggie if you don’t.

1. Seated tummy tuck

Works: Posture and core

How-to: Sit upright on your chair or an exercise ball. Keep your feet lat on the floor with your hips facing forward, shoulders over hips, and your hands on your thighs near your knees. Focus on lengthening your spine as you engage your stomach muscles by pulling your belly button to your spine. Breathe normally as you hold the position for up to a minute.

Seated tummy tuck

2. Squat and sit

Works: Glutes and thighs

How-to: With your chair behind you, stand with your feet shoulder-width apart, your back straight and look directly ahead. Cross your arms in front of you, holding onto your upper arms, then squat down almost to your chair. As you come back up, push through your heels. Repeat 10 times or continue for 30 seconds. Tips: For safety and stability, don’t use a swivel chair. If you want to challenge yourself, hold the squat position for 5-10 seconds before coming up again.

3. Push-ups

Works: Chest

How-to: Place your hands shoulder-width apart on the edge of your desk. Step back, with your heels lifted and toes on the ground, making sure your body is in a straight line. Lower your chest to the desk, keeping your elbows close to your sides and your head and neck in line with your spine. Push back up and do 10 reps or continue for 30 seconds.


4. Lunges

Works: Legs

How-to: Stand behind your chair, with your fingers resting lightly on top of the backrest and your feet shoulder-width apart. Step your right leg back into a lunge position, with your knee almost to the floor, and your left leg bent making sure your knee doesn’t go over your toes. Switch sides. Do 10 repetitions or continue alternating for 30 seconds. Lunges

5. Tricep press

Works: Arms

How-to: Sit upright with your feet hip-width apart. Holding a ream of paper (or heavy book) in both hands, raise your arms up over your head. Slowly lower the ream behind you, keeping your elbows in and your tummy engaged. Straighten your arms up, without locking your elbows. Do 10 repetitions or continue for 30 seconds.

Tricep press

6. Spine stretch

Works: Back

How-to: Sit upright on your chair with your feet hip-width apart. Twist to the left, crossing your right arm over your body and gently hold the top of your seat with your left hand. Make sure your hips stay facing forward and lengthen your spine as you breathe into the stretch and hold for up to 30 seconds. Switch sides.

Spine stretch