business people exercising behind desks

Here are seven exercises you can do while sitting at your desk, allowing you to do a workout without leaving the office!

Calf Raises

Raise your legs up on the very tips of your toes while remaining seated. Your calf muscles should start to burn after a few seconds. Hold for ten seconds and then repeat eight times.


Typically done on the floor, you can also perform planks at your desk. Place your hands on the edge of your desk, walk your feet backwards and position them hip width apart. Your body should form a straight line from shoulders to heels. Try holding this position for up to one minute.


Clench your buttocks and hold for ten seconds. Do five sets of eight reps. The beauty of this exercise is that you aren't getting up and no one knows that you are secretly fitting in a workout.

Arm Stretches

Many arm exercises can be preformed while seated at your desk. Stretch the muscles in your right arm by reaching as far to the left as you can with your right arm, while supporting it in the crook of your left elbow and then hold it there. Feel the stretch for five seconds. Do eight reps before switching over to your left arm.

Waist Rotations

Strengthen your core by rotating at the waist while remaining seated. Rotate as far to the left as you can and hold for five seconds, then repeat on the right. Complete five sets. Grab the backrest of your chair with your hands for support.


Move to the edge of your seat and lean back on the backrest. Straighten your legs and lift a few centimeters off the ground and raise your back a few centimeters off the backrest. Hold for ten seconds, you should feel a burn in your abdominal muscles. Do eight reps of 10 seconds.

Wall Sit

Stand with your back against the wall with your feet shoulder-width apart
and about two feet in front of you. Bending your knees, slide your back down the wall and hold this position.

Being busy is no excuse to not exercise and stay healthy. Even if you don't have the time to exercise before or after work, there are many other ways you can incorporate movement into your daily routine. Doing regular desk exercises each day, along with getting up and walking around the office, can greatly improve health, muscle tone and strength.