How To Workout At Your Desk

workout at your desk

Prolonged sitting is damaging our health. Reduce the risk of obesity and heart diseases by ‘deskercising’. Workout at your desk to improve your strength, burn some calories and make a real dent in a sedentary lifestyle.



  • Stand with your back against the wall, bend the knees and slide down the wall until the thighs are parallel to the floor. Hold for 30-60 seconds.
  • Tone your glutes by simply squeezing them. Hold for 15 secs, and release. Do 15 reps.
  • Straighten one or both legs, hold for 10-15 secs, and then lower it to the floor but don’t touch the ground. Do 15 reps.
  • Stand with feet and knees together. Bend the knees so the thighs are parallel to the ground — imagine you’re sitting on a chair. You can raise your arms above your shoulders or stretch in front. Hold for 15 seconds and then rise. Repeat five times.
  • Stand behind your chair and hold onto it for support. Flex your left knee, try to touch your buttocks with your heel. Alternate with the right knee. Do 10 reps.
  • For the ultimate hamstring stretch, place your right heel on the desk. Make sure you’re sitting up straight and the leg is not bent. Bend forward till you feel the stretch in the back of your leg. Flex your foot for 10 secs, and then point it forward for another 10 secs to stretch the frontline of your leg. Alternate with the other leg and do 10 reps.


  • Try a seated spinal twist to relieve tension. Turn your head to the left and your torso to the right. Hold for 15 secs and repeat on each side 15 times.
  • Stand with your feet hip-distance apart. Place your right knee and the bottom half of the leg on the desk, perpendicular to you. Bend the knee and pull the leg closer to you. Stand straight on your left leg and bend towards the right knee. Hold for 10 secs and repeat three times on each side.
  • Sit up straight with feet flat on the floor. Cross your left leg over your right and place the ankle just above the right knee. Thread your left hand between your legs and hold onto the back of your right thigh. Lift your legs up till you feel a stretch in your left hip. Hold for 10 breaths. Repeat three times on each side.


  • Sit up straight and let the feet hover over the floor. Hold the edge of your desk and use your core strength to swivel the chair from side to side. Do for 15 secs.
  • This one’s for those who have a wheelie-chair. Push away from your desk till your arms are straight. Grasp the desk with your hands, engage the core, raise the feet slightly off the ground and pull yourself till your chest touches the desk. Repeat 20 times.
  • Take a deep breath and tighten the abdominal muscles. Hold for 10 secs and then release. Repeat 15 times.
  • Place elbows on the thighs and curl the chest in towards the legs while resisting the movement with your arms. Hold for 10 secs, release, and repeat 10 times.
  • Sit with legs crossed and feet on the seat. Place your hands on the armrests, squeeze the abs and use your core strength to raise yourself a few inches off the seat. Hold for 15 secs. Do five reps.

Shoulder & Arms

  • Extend your arms in front of you. Bend the left arm upwards, sweep the right arm under it, wrap your right arm around the left and try to clasp your palms together. Lift the elbows up and pull you hands away from your face. Turn your head side-to-side. Hold for 10 secs and repeat on the other side. Do five reps.
  • Interlace your fingers behind you and straighten your arms. Drop your chin to chest for 10 breaths. Repeat five times.
  • Place both hands on the desk, walk your feet back till your body is at a 45-degree angle. Do 12 push-ups.
  • Sit upright. Bring your palms together a-la Namaste, push both the hands together till you feel the muscles contract. Hold for 20 secs. Repeat 15 times.
  • Pretend to hold a pencil in between your shoulder blades and squeeze them tight for 30 secs. You can either interlace your arms at the back, rest them on the armchairs or leave it down. Do 10 reps.
  • Stand with your back to the desk with legs shoulder-width apart. Place your hands on the desk. Bend your elbows, hold for 15 secs, and get back up again. Repeat 10 times.

Neck & Back

  • Stand with feet flat on the floor. Bend over at the hips bringing your chest towards or onto your thighs. Let your head drop loose and your arms hang beside you. Take 10 breaths. Repeat five times.
  • Sit upright with feet flat on the floor. Bring your chin toward your chest and roll the right ear to the right shoulder. Place your right hand just above your left ear and apply gentle pressure. Take 10 breaths. Repeat on each side for five times.


  • Do a football-like drill by running in place for 60 seconds.
  • Hop on alternate feet, or on both feet at once.
  • Simply walk around the room as fast as you can, or walk up and down the stairs five-seven times a day.
  • Punch into the air for 60 secs. Don’t forget to alternate arms! If you can, throw a few jabs, hooks, and uppercuts in rapid succession for a minute!



Nithya Caleb | The Edge Blog


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