Easy Exercises You Can Do at Your Desk Right Now

Caitlin S. Miller
desk exercises story

Photo: Wavebreakmedia / Getty Images

We get it. Sometimes it’s just seems impossible to squeeze in some gym time. Between keeping up with work and attempting to maintain a social life, getting in a good sweat sesh can wind up at the bottom of the priorities list. (Happy hour before gym hour? We’re right there with you.) But what if we told you there was a way to get in a workout without ever having to hit up the gym? In fact, you don’t even have to leave your office. We tapped Tanya Becker, Physique 57 Co-Founder & Chief Creative Officer, for a workout that lets you burn some cals and work on toning between board meetings. Read on for desk exercises you can do during your lunch break.

Warm Up

To begin, try some triceps dips by placing your hands at edge of your desk with finger tips facing forward. Walk your feet about two feet away from your desk. Begin by bending then straightening your elbows. Repeat this for 60 seconds. Next, try some scorpion pushups. Try these by putting your hands on the desk in pushup position. Soften your elbows, and turn your right leg out to the side and bend your elbows. Bring your right knee to meet your right elbow. Simultaneously straighten your arms and stretch the leg back for scorpion pushup. Complete this move for 30 seconds then switch sides and repeat for 30 seconds again.


Leg lifts
Start by sitting at the edge of your desk chair in an upright position. Engage your naval towards the back of your chair and hold onto the sides of your chair. Raise your right leg up and down for 60 lifts. Repeat the motion on the other side for 60 lifts.

Swivel Chair
Begin by placing your hands on your desk and keep your knees, thighs, and feet together. Next turn your toes toward your right hand and bend your knees, keeping your chest facing forward and raising your heels off the floor. Lower your seat toward your heels and come back up to starting position. Do this movement for 30 seconds. Turn your toes toward your left and and repeat for an additional 30 seconds.

Incline Chair
Place your hands on your desk and incline your chest forward while keeping a neutral spine. (Keep your knees over your heels!) Move your seat to knee level and begin to jog your heels right and left while lowering your hips down. Repeat this motion for 60 seconds.

Standing Figure Skater 
For this movement, place your forearm on your desk and extend your right leg out straight in line with your hip. Soften the standing leg and lower the right leg toward the floor and back up to hip height. Complete a total of 60 lifts. Repeat on the other side for 60 lifts.

Fold-over hamstring
Finish by placing your forearms on your desk and bringing your right heel close to your bottom and starting to press toward the ceiling. While doing so, make sure you keep abdominal wall engaged. Do 60 presses on the right, and then repeat 60 presses on the left.

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