20 Office Desk Workouts That Really Work.

Office Exercises That Can Be Done While Sitting In Your Chair

Office desks have the reputation of health killers and work is always the excuse to not workout. Well, not anymore.


Well, what if we told you that your office work desk could be turned into a gym? Amazing isn’t it? Have a look at these 20 office exercises you can do at your desk:

1. Toe Raises: One of the simplest sitting exercises around. Plant your heels on the floor and simply liftyour toes.

2. Calf Raises: Standing at your desk, keep one hand on it lightly for supportand now raise your heels and lower them slowly. You should feel the burn because this is one of the best desk exercises for your calves.

3. Lunges:You can do lunges at your desk like you would at a gym, minus weights.

4. Leg Extensions:This is one of the easiest yet most effective chair exercises around. While you’re plonked on your office chair, simply extend one leg until it is at the same height as your hip. Hold the leg in this position until you feel some strain, then bring it back down slowly. Repeat for the other leg.

5. Shadow Boxing: Get off your chair and throw a couple of punches at the air.

6. Neck Rotations:Roll your neck after dropping your chin; first clockwise then anti-clockwise.

7. Shoulder Raises: Lift one shoulder till it is level with your ear, hold it there and then bring it back down. Repeat with the other shoulder.

8. Hand Stretches:Work the muscles in your hands by tightening them and then relaxing them. Form tight fists and then release them. Stretch your fingers too.

9. Push-ups: Your desk works great for this exercise; Lean on it and do a push-up as you normally would. Only difference is you aren’t parallel to the ground, you’re at an angle.

10. Tricep Dips:Your triceps will feel the burn with this simple exercise. While sitting on your office chair, simply keep your arms behind your back and lower and raise your body.

11. Gluteal Squeeze:Tighten the muscles in your buttocks for 10 -15 counts.

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12. Water Bottle Lifting:Fill a water bottle to the brim and use it to do bicep curls. Additionally, you can fill two bottles and do chest presses by inclining your office chair.

13. Back twist:While in your chair, place one ofyour arms behind the hip on the same side, then twist your body on that side and hold. Switch sides.

14. Arm Stretches: Sitting on your chair, simply raise your arms and stretch them up as high as you can before bringing them back down. Also, stretch them as far out in front of you as possible and bring them back.

15. Wall Sits: Using a wall at office as a back rest, pretend to sit. Your legs will feel the pleasure of pain.

16. Sitting Abs Crunches:Sit straight on your chair and keeping both hands behind your head, crunch your abdominal muscles. It’s similar to floor crunches but here you’re sitting.

17. Abdominal Stretch: Tense and relax your abdominal muscles while sitting on the edge of your office chair with your arms outstretched and parallel to the floor.

18. Wrist Rotations:This exercise can be done either standing or sitting. Stretch both arms out in from of your at 90 degrees to your body and then rotate your wrists, first clockwise and then anti-clockwise.

19. Single Leg Squats: Stand at your desk. Lift one leg off the ground. Now using any one arm to support yourself on the desk, do a one-legged squat. Repeat for other leg.

20. Chair squats:Lift your buttocks off the chair and hold it in the air for a few seconds before sitting again. Do as many reps as possible.

No excuses to skip exercising anymore eh?

Check out easy posture correction exercises here.

Learn useful heath & wellbeing tips at our blog.

Read more tips to lead a healthy life here.

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