Best 19 Office Exercises: Easy Desk-Friendly Ways to Get Fit
Wall Push-Ups
Stand a few steps from a wall and lean toward it, placing your hands flat and wider than your shoulders. Lower yourself down toward the wall, keeping your abs tight to maintain a straight line from your head to your toes, then push back up until your arms are straight (but not locked).
Complete 20 reps.
Shoulder Rolls
Raise both shoulders up toward ears, then slowly roll them backward. Repeat, rolling forward.
Do this three times in both directions.
Seated Bicycle Crunches
This is the good kind of crunch time. Sit in your chair with your feet flat on the floor. Position your hands behind your head and lift one knee toward the opposite elbow, twisting your body down toward it, then return to the seated, straight-back position.
Finish 15 twists, then repeat on the other side.
Eagle Arms
This is a great stretch for your shoulders and upper back. While sitting, reach your arms straight out in front of you. Bend the left arm upward and sweep the right arm under it. Wrap your right arm around the left until you are able to grab the outside edge of the left arm or until you are able to clasp your palms together. Lift the elbows away toward the ceiling and pull your hands away from your face. Turn your head side-to-side.
Hold for 2 to 3 deep breaths. Repeat on the other side.
Bent-Knee Stretch
Lean back in the chair. Hug one knee at a time, pulling it toward your chest.
Hold for 2 to 3 deep breaths, then switch legs. *This can also be done standing up.
Hamstring Stretch
Sit in your chair with both feet on the ground, then extend one leg outward. Reach toward your toes.
Hold for 2 to 3 deep breaths. Repeat on the other leg.
Torso Twist
Place feet firmly on the floor and place one hand on the back of your chair. Exhale and twist your upper body toward the arm on the chair back, using your other hand to press against your leg for leverage.
Hold for 2 to 3 deep breaths and repeat on the other side.
Upper Back Stretch
Hold your arms out straight in front of you, palms facing down. Lower your head in line with your arms, and round the upper back while looking down toward the floor.
Hold for 2 to 3 deep breaths.
Chest Stretch
Clasp hands behind the lower back. Push chest outward, and raise chin.
Hold for 2 to 3 deep breaths.
Shoulder Stretch
Clasp hands together above the head with palms facing up toward the ceiling. Push your arms up, stretching upward.
Hold for 2 to 3 deep breaths.
Triceps Stretch
Now, stretch it out! Raise one arm and bend it so that your hand reaches to touch the opposite shoulder blade. (It’s OK if you can’t actually reach it.) Use your other hand and pull the elbow toward your head.
Hold for 2 to 3 deep breaths. Repeat on the other side.
Wall Sits
Slide your back down a wall until your hips are at the same level as your knees and your knees are together at 90-degree angles. Maintain the position for 30 to 60 seconds, then release.
Aim for 15 reps.
Standing Rear Pulses
If you’ve ever taken a barre this class, this move will feel familiar—but your desk is standing in for a barre. Holding the edge of your desk for support, bend one leg behind you, flexing the foot. Raise your heel up a few inches, then release slightly and press your foot directly back behind you. Continue to alternate between lifting your heel up, then pressing it back.
Do 20 to 30 reps, then switch sides.
Neck Rolls
Relax and lean your head forward. Slowly roll head in a circle on one side for 10 seconds. Repeat on the other side.
Do this three times in each direction.
Desk Push-Ups 20 times
Oblique Twists
If you have a swivel chair, you’re in luck. Use its twirl to your advantage with this oblique abs fix. Sitting upright and with the feet hovering over the floor, hold onto the edge of your desk. Next, use the core to swivel the chair from side to side.
Go back and forth 15 times.
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Chair Squats
Try to bust these out between meetings, on a call, any time. All you have to do is stand up from your chair, lower your body back down, stopping right before you sit back down. (Keep your weight in your heels to work those glutes). Then stand back up again.
Repeat 10 times.
Calf Raises
Stand up behind your chair and hold on for support. Raise your heels off the floor until you are standing on your toes. Slowly lower yourself back to the floor.
Do 3 sets of 10.
Arm Pulses
These work your triceps and help stretch out your shoulders. Stand up at your desk with arms by your sides and palms facing behind.
Pulse the arms backward for 20 seconds, keeping arms as long and straight as possible.
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