5 Fitness Exercises you can Do Sitting at Your Desk

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You spend around 9-10 hours at your desk each day. It seems that the life has become chair-based now, and it is causing havoc on your body. Don’t let your sedentary job take toll on your health.  Make fitness at work your latest mantra by incorporating following simple exercises at your desk, to keep your health in check.

Wrist and Arm Stretches

Wrist Stretch


Extend your one forearm (without any bend) to the front. Position the fingers of palm of forward stretched arm in a straight upward direction. Then, hold the up positioned fingers with the other hand.  Now, pull the fingers gently towards your body to stretch the arm. Hold this position for 20-30 seconds. Repeat the same on the other side.

Wrist and Forearm


Join both your hands in front of your chest. Keep elbows bent and parallel to the ground floor, as shown in the image. Bend your wrists gently to the left, and then to the right. Repeat it 10 times.

Lower Back Stretch


Sit tall and straight. Place your left forearm behind your left hip. Twist your body gently to the left. To deepen the stretch, take the help of right hand. Hold the position for 20-30 seconds. Repeat the same on the other side.

Lower Back Exercises

Hip Flexion


Sit straight and tall. Lift your right foot a few inches off the floor and slightly bend your knees, as shown in the image. Hold the leg in this position for 2 seconds. After 2 seconds, lower the foot, and repeat it 16 times. Do the same with your left leg.

Leg Extension


Sit tall and straight with abs in. Level up your left leg to your hip, compressing the quadriceps. Hold the leg in this position for 2 seconds. Then, lower down and do it 16 times. Repeat the same with your right leg.

Inner Thigh



Sit up tall and straight with an empty coffee cup, firm water-bottle or towel, placed between your knees. Squeeze the placed cup or bottle, release half -way and then, squeeze again. Do this 16 times. 

Chair Exercises

Chair Squat


Lift up your body slightly above the chair, when you’re sitting.   Stretch out arms for balance, as shown in the picture. Hold the position for 2-3 seconds. After this, stand up. Sit again and repeat the exercise 16 times.



Place both of your hands next to hips. Ensure that your chair is stable.  Bring hips in front of your sitting chair and bend your elbows.  Lower your body until elbows reach to 90 degrees. Then, push yourself back on chair and repeat it for 16 times.

One-leg Squat


Take your one foot in front of the other. Push yourself slightly above the chair (one-legged squat). Another leg will be on the ground for support. Use your hands for balance, while taking one-legged squat position. Repeat for 12 times. Come only a few inches off the chair, every time. Repeat the same on the other side.

Upper Body Exercises

Front Raise to Triceps Press


Sit tall on your chair with the abs in. Hold a water filled water-bottle in your left hand. Next, raise the bottle up to the level of your shoulder and pause. After a pause, continue to raise the bottle over your head.


When the forearm reaches next to your ear, bend your elbow to take the water bottle slowly behind you, squeezing your triceps, as shown in the image.  First straighten, and then lower down arms, slowly. Do this 12 times. Repeat the same with the other arm.

Bicep Curl


Sit tall with spine straight and abs in. Hold a bottle with any of your hands. Then turn the bottle, in the direction of your shoulder. Repeat the same with other hand.

Abs Exercises

Side Bends


Grip a water bottle with your both hands. Stretch both hands and take it up above the head.  Arms should be straight. Now, gently bring your hands (holding bottle) towards the left side. Bend yourself to the side, as far as you can. Feel the contraction that your abs experience, while doing this. Now, come back slowly to centre. Next, bend to the right side from your central position, again as far as you can. Do it 10 times.

Abs Twists


Hold a water-bottle with your both hands and keep it at chest level. Keep your hips and knees forward. Now, twist your water holding hands to the left, as far as you can. These gives contraction to the abs. Come back to the centre position and then, move to the right. Movement to the right and left forms 1 repetition. Do 10 repetitions. Carry out it comfortably, don’t put force while twisting, else you may develop back injury.

‘No time for exercise’- this excuse will not work now!