Many people work long hours while sitting at a desk, which results in a sedentary lifestyle with limited movement and exercise. Taking the time for a desk workout in the comfort of your office will stretch and strengthen the body while burning calories. Complete a series of desk exercises several times each day to maximize the benefits.
Chair Squat
Sit upright with good posture and use a stable office chair for safety during the exercise. Complete a chair squat by lifting your buttocks off the chair with your arms stretched out in front of you for balance. Raise yourself off the chair 2 to 3 inches and hold the position for five seconds. Pull your body into a standing position to end the movement. Hold your belly button in tight during the movement to include the abdominal muscles in the workout. Repeat the chair squat 16 times.
Chair Dip
Complete a chair dip by sitting on a chair that is stable and does not have wheels or rollers. Place your hands on the chair edge, next to your hips. Slide your hips in front of the chair and lower your body by bend your elbows to a 90-degree angle. The exercise involves dropping your body below the chair seat and raising it back up, using your arm muscles. Hold your belly button in tight to work the abdominal muscles at the same time. Repeat the chair dip 16 times.
Abdominal Twists
Sit on a chair with correct posture. Hold a full water bottle at chest level with both hands, keeping your elbows bent. Twist at the waist towards the right side, keeping your knees bent and hips forward on the chair. Pull your belly button in tight, but remember to keep breathing. Twist your upper body back to the starting position and repeat on the left side. Keep the water bottle at chest level during the entire workout. Repeat this exercise 10 times on both sides.
Shoulder Rolls
Sit upright in your desk chair with proper posture. Keep your back straight and body relaxed. Roll your shoulders forward in a circular motion for 10 times. Keep the movement slow and controlled, but try to make big circles. Inhale and exhale naturally during the exercise. Repeat the exercise by rolling your shoulders in a backward motion for 10 times. Complete this exercise throughout the day to keep your shoulders limber, especially while working on a keyboard or leaning over a desk repetitively.
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