20 Exercises to do at Your Desk- Get Fit at Work?

Exercises to do at your desk:

The below exercises will help you stretch at your desk and also keep your body to feel good just like yoga at your desk.

1. Rubber Neck:

It is to do sit up tall and drop your right ear down towards your right shoulder (no problem if you can’t touch it) and just hold on for few seconds. Do the same for the left part.

2. Reach for the Stars

The easy exercise which you just have to lift your fingers towards the sky (as high as you can) and feel like your palms are touching ceil. 

3. Look Around

We can also name it as neck rotational exercise. All you have to do is turn your head both left and right over your shoulder by pausing in middle for a few seconds. Repeat it over.

4. Bobble head

Now, you bend your neck towards your chest by touching chin and gently roll your head from left to right and vice-versa.

5. Shrugs

Very simple sit back straight and raise your both shoulders towards ears. Hold for a few seconds, then release and repeat a few more times for good relief.

6. Chest Opener

Now, sit straight and bring your hands back and press your palms together. Stay still and hold for a few seconds.

7. Seated Toy Soldier

Set your back straight and tall, now raise your right arm towards the ceiling. Stretch your left leg out and rise while bring your right arm down to touch your feet.

Repeat it by 8-10 times for the best results.

8. Knee Hugger

It sounds funny right, but for a few, it might be difficult to do. So, don’t stress out while practicing. 

Now, bend your left knee while the right leg is to lift and grab it with your arms. Then, pull it as close as possible to your chest.

Hold on for few seconds and repeat the same to the left part.

9. Reach and Bend

Stretch your right arm above your head and stretch out as far as possible to the left and gently bend over. Stay for a few seconds and do it the other way.

10. Knee Press

This one stretches out the glutes. Stretch using your right ankle on your left knee, gently press against the right knee a few times. Of course, after you’re done with the right side, be sure and give the left side some love, too.

Exercise at Your Desk with upgraded workouts:

Stretching is fantastic, and it’s something you should be including in your office workout plan, but what if you’re ready to take things to the next level?

The following are 10 exercises to do at your desk. Go ahead, mute that conference call you are on, get your blood flowing and challenge your muscles.

1. Walk/Jog/Run in Place

30–45 seconds. 3–5 times. This one is as simple as it sounds. But, here you need to stand up from your chair and go for it. All of you can do it with the intensity that you chose to perform the pace on your own based on body capacity. Want an even bigger challenge? Bring your knees up to waist level.

2. Push-Ups

Everyone gets panic by listening to the word PUSH-UPS  as it has a myth that only athletes can do it well. And don’t hesitate to get on the floor in your office … don’t! Remember, you are saving your life! Plus, there are options besides the floor. The modifications are to do them on the wall or the edge of your desk. If you are going to do them against the wall though, make sure it’s not a cubicle wall or you could end up on your co-worker’s desk. 10 reps  3 times.

3. Squats

It is also a simple but, have to be patient. All you need to do is just stand up, sit back down and then repeat least of count on 10.

4. Triceps Dips

Triceps dips can be done pretty much anywhere. Now, you can do this using your desk or your chair but, be cautious char shouldn’t have wheels on it. Try to give the position of your hands shoulder-width apart on that desk or chair, and then move your butt off the front by stretching legs out in front of you. Keep your arms straight with a slight bend on an elbow to keep tension on your triceps and off your elbow joints.

5. Pretend Jump Rope

Hop on both feet at once, or alternate. You have to increase the intensity gradually by adding the arm movements, by assuming as using a rope of yours.

6. Calf Raises

Now, stand up from your chair and grab hold on it for support. Lift your heels off the floor as possible as you can until you can stand on your toes. Try to back off slowly on the floor. Do 3 sets of 10.

7. Glute Squeeze

This is an isometric move. Compress your glutes as strong as you can and hold for 10–30 seconds.

8. Shoulder Press

All you have to get a phone book or a ream of paper in your workplace, which weighs just a few pounds. Now, hold and raise it to your head. Perform it at 10 reps. 3 times. 

9. Wall Sit

Another great isometric move. Stand with your back against the wall and slowly lower yourself into a seated position and hold for 10–30 seconds at a time.

10. Lunge

This move, can be done at your desk or out of your desk and lunge down the hall to the printer and back. With one leg in front of the other, gently lower the knee of your back leg down towards the ground. Like you were going to propose to a co-worker. 10 times on each leg.

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